TETSUSmith Shrug Alternatives
Need a swap for the Smith Shrug? These 8 exercises train the same primary muscle — the traps — using band, barbell, bodyweight, cable and more. Pick one that fits your equipment and slot it into the same place in your program.
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Common questions
What can I do instead of the Smith Shrug?
The closest substitutes are the Band Shrug, Cable Shrug and Scapula Dips. Each trains the traps as its primary muscle, so sets and reps can stay the same as your Smith Shrug programming.
Is there a bodyweight alternative to the Smith Shrug?
Yes — the Scapula Dips train the traps with no added weight. Progress by adding reps, slowing the tempo, or adjusting leverage.
Can I just rotate these with the Smith Shrug?
Yes. Rotating two or three same-muscle movements every few weeks keeps progress moving without changing what the session trains — they all load the traps first.
Track it in Tetsu
Swap exercises mid-workout in Tetsu — it keeps your history per movement and suggests the right weight when you switch. Free to start.