TETSUSmith Back Shrug
The Smith Back Shrug is a smith machine exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Smith Back Shrug
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms straight and allow the barbell to hang in front of your thighs.
- Lift your shoulders straight up towards your ears, squeezing your traps at the top.
- Hold for a moment, then lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Back Shrug work?
The Smith Back Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Smith Back Shrug?
You need a smith machine to perform the Smith Back Shrug.
How many sets and reps of the Smith Back Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Back Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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