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All exercises

Smith back shrug

Beginner

Smith back shrug is a isolation smith machine exercise for the traps, also working the front delts.

What it works

Primary muscle

Traps

Also works

Front delts

Equipment
Smith machine
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. 3Keep your arms straight and allow the barbell to hang in front of your thighs.
  4. 4Lift your shoulders straight up towards your ears, squeezing your traps at the top.
  5. 5Hold for a moment, then lower your shoulders back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell shrugBarbell
  • Dumbbell shrugDumbbell
  • Dumbbell incline shrugDumbbell
  • Cable shrugCable
  • Band shrugResistance band
  • Smith shrugSmith machine

Harder variations

  • Dumbbell decline shrugDumbbell
Logged today · 90 seconds restSmith back shrug

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