How to do the Smith Back Shrug
Smith Back Shrug is an intermediate single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Shoulders.
Smith Back Shrug demonstration · © GymiaFit
Smith Back Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Smith Back Shrug step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your arms straight and allow the barbell to hang in front of your thighs.
- 4Lift your shoulders straight up towards your ears, squeezing your traps at the top.
- 5Hold for a moment, then lower your shoulders back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Back Shrug — questions
What muscles does the Smith Back Shrug work?
The Smith Back Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Smith Back Shrug?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Back Shrug suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Back Shrug?
Smith Shrug, Barbell Shrug, Cable Shrug train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Back Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.