Smith Machine Behind the Back Shrug

Technique

How to perform Smith Machine Behind the Back Shrug

1. Set the Smith bar around thigh height and stand with the bar behind you.
2. Take a shoulder-width overhand grip and disengage the hooks while standing upright.
3. Keep your elbows extended and your head aligned with your torso.
4. Raise your shoulders toward your ears without rowing the bar or rolling the shoulders.
5. Lower the shoulders under control to the starting position.
6. Repeat, then engage the hooks to rack the bar.

Programming relevance

Muscles involved

Primary targets: Trapezius.