TrapsBeginner
Smith Machine Behind-the-Back Shrug
A shrug on a Smith machine with the bar held behind the thighs. The guided bar and behind-the-body position shift work toward the mid traps and let you shrug heavy without the bar dragging up the front of the legs.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Forearm Flexors
- Sets
- 3
- Reps
- 10–15
- Rest
- 60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.