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Smith Machine Behind the Back Shrug

Performed in the behind-the-body position for greater stretch on the target muscle, this variation primarily targets your Traps, with support from Shoulders. It requires machine and is best suited to beginner lifters.

Beginner level · Equipment: Machine · Isolation · Pull

Primary muscles: Traps Secondary muscles: Shoulders

How to perform Smith Machine Behind the Back Shrug

  1. Step 1. With the bar at thigh level, load an appropriate weight.
  2. Step 2. 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. Step 3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  4. Step 4. After a brief pause return the weight to the starting position.
  5. Step 5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Frequently asked questions

Which specific muscles does the behind the back shrug target?

This exercise primarily targets the upper trapezius. Positioning the bar behind the body allows for a different angle of contraction compared to standard front shrugs.

How should I position my body to avoid the bar hitting my glutes?

Take a small step forward and lean your torso slightly ahead to create a clear path for the bar. This prevents the weight from dragging against your lower back or glutes.

What is a common form mistake to avoid during this movement?

Avoid rolling your shoulders or using momentum from your legs to lift the weight. Focus on a vertical path and a controlled squeeze at the top of the repetition.

What is a suitable alternative for beginners who find the Smith machine awkward?

Dumbbell shrugs held at the sides are an excellent entry point for developing trap strength. They allow for a more natural range of motion before transitioning to the fixed path of a machine.

What is the recommended set and rep range for hypertrophy?

Perform 3 to 4 sets of 10 to 15 repetitions with a controlled tempo. High volume and a brief pause at the peak of the contraction are most effective for trap development.

Sample sets & reps for Smith Machine Behind the Back Shrug

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Traps exercises

  • Barbell Shrug — barbell
  • Barbell Shrug Behind The Back — barbell
  • Cable Shrugs — cable
  • Clean Shrug — barbell
  • Dumbbell Shrug — dumbbell

See all Traps exercises →

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