How to Do the Smith Machine Behind the Back Shrug
Add the Smith Machine Behind the Back Shrug to a workout plan built for you. NYUS builds a workout plan from your goal, body and schedule. It is in early access on Android: join the list to get in.
Join early access for your plan30-day free trial, then plans from ₹499 for one month, paid once, no auto-renewal.
💪 Traps, Shoulders🏋️ Machine📊 Beginner🏷️ Strength
How to perform it
- With the bar at thigh level, load an appropriate weight.
- Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
- Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
- After a brief pause return the weight to the starting position.
- Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Muscles worked
The Smith Machine Behind the Back Shrug primarily targets your Traps, with support from your Shoulders. You'll need machine.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Smith Machine Behind the Back Shrug slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.