Behind-the-Back Smith Machine Shrug

This exercise increases size and strength in the shoulders and upper back, specifically targeting the traps. The range of motion of the Smith machine assists beginners with learning the movement pattern.


  1. 579_A
    Set the bar of the Smith machine at glutes level and stand facing away from it. Reach behind and grasp the bar slightly wider than shoulder-width apart with an overhand grip.
  2. Behind-the-Back Smith Machine Shrug
    Keeping your back straight and chest raised, shrug the bar upwards so it clears the glutes. Hold for a count of one at the top and return to the start position.

Trainer’s Tips

  • Make sure to pause at the top of the movement and move slowly through each rep.