Smith Machine Behind The Back Shrug

Sequência

1. 01 · load

   With the bar at thigh level, load an appropriate weight.

2. 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.

3. 03 · shrug

   Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.

4. 04 · lower

   After a brief pause return the weight to the starting position.

5. 05 · repeat

   Repeat for the desired number of repetitions before engaging the hooks to rack the weight.