Smith Machine Behind the Back Shrug
The Smith Machine Behind the Back Shrug is a beginner cable machine exercise that works the Traps. Follow the steps below.
Target musclesTraps
EquipmentCable Machine
LevelBeginner
How to do the Smith Machine Behind the Back Shrug
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.