Smith Machine Behind the Back Shrug

Smith Machine Behind the Back Shrug is a strength - behind-the-back scapular elevation on a fixed path exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Deltoid
Exercise type: Strength - behind-the-back scapular elevation on a fixed path

Exercise technique

Bar
Set the Smith bar at thigh height.
Position
Stand in front of the bar so it is behind you.
Grip
Take a shoulder-width grip with your palms facing backward.
Unrack
Stand upright and safely release the bar hooks.
Raise
Lift your shoulders straight upward without bending your elbows or wrists.
Pause
Pause briefly at the top, then lower the bar slowly along the rails.
Rack
At the end of the set, fully engage the hooks to rack the bar.

Key technique points

Position your feet according to the rail path.
Keep your hips comfortably clear of the bar path.
Keep your wrists straight.
Do not extend your neck forward.
Do not use momentum from your legs.
Do not open your hands before checking the hooks.

Common mistakes

Pinning the bar against the hips

Do not stand so close to the bar that you obstruct its rail path.

Bending the elbows

Do not amplify the shoulder lift by pulling with your arms.

Leaning the torso

Do not bend forward at the waist to accommodate the Smith machine path.

Rolling the shoulders

Do not try to force a circular shoulder path on fixed rails.

Partially engaging the hooks

Do not release your grip until the bar is fully supported.

Dropping quickly

Do not use the rails for a free fall instead of controlling the lowering.

Frequently asked questions