Exercise guide
Smith Machine Behind the Back Shrug
The Smith Machine Behind-the-Back Shrug trains the traps by elevating the shoulders while the arms hold the bar behind the body. The shoulders assist in stabilizing the position.
Training context
Understanding the Behind-the-Back Shrug
The behind-the-body position requires more shoulder extension than a conventional shrug. It should be used only when the bar can hang comfortably without pulling the shoulders forward.
The fixed track keeps the bar path consistent, but it does not guarantee that the position suits every lifter. A front-held Smith shrug is a practical alternative.
Technique overview
Shrug upward without rolling the shoulders
Stand tall with the bar behind the thighs and the arms extended. Elevate both shoulders toward the ears without bending the elbows or rolling them forward and backward. Pause briefly, lower under control, and turn the bar fully into the hooks before releasing it.
Treat this as an overview and use a range, pace, and setup you can control.