Smith Machine Behind The Back Shrug
With the bar at thigh height behind you, take a shoulder-width grip and stand tall. Shrug straight up without bending the arms or wrists.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 6
Form sequence
01 · load
With the bar at thigh level, load an appropriate weight.
02 · start
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.
03 · shrug · Key step
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
04 · lower
After a brief pause return the weight to the starting position.
05 · repeat
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
