Smith Back Shrug
Also known as: smith machine back shrug
Smith Back Shrug is a step up once the basics feel easy, using a guided vertical bar path to deliver control through the whole range.
How to do 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.
Smith Back Shrug Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Back Shrug Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Smith Back Shrug
Swap Smith Back Shrug For
Smith Back Shrug — Frequently Asked Questions
How do you 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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Back Shrug work?
The Smith Back Shrug primarily targets the traps. It is classified as a back exercise and is performed with a Smith machine.
How many sets and reps of the Smith Back Shrug should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Back Shrug good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Back Shrug?
Try the Dumbbell Decline Shrug V. 2, Kettlebell Sumo High Pull or the Cable Shrug. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Back Shrug the same as the smith machine back shrug?
Yes. The Smith Back Shrug is also commonly called the smith machine back shrug. Different gyms and training programs label it differently, but "smith machine back shrug" refer to this same movement.
