Smith Machine Behind-the-Back Shrug

Body region

• Back
• Shoulders
• Neck

Equipment

• Smith Machine

Technique

1. Set the Smith bar at about mid-thigh height and stand with your back to it.
2. Reach behind you and grip it overhand at shoulder width.
3. Stand tall, then rotate the bar off the hooks with arms straight behind your thighs.
4. Shrug your shoulders straight up as high as you can, then lower them slowly.
5. Rotate the bar back onto the hooks after the last rep.

Cues

• Keep the arms straight; do not pull with the elbows.
• Stand tall and keep the chest up.
• Set the safety stops just below the starting height.

Common mistakes

• Leaning forward away from the bar.
• Rolling the shoulders forward or backward.
• Bouncing the reps with the knees.

Alternatives

• Smith Machine Shrug
• Behind-the-Back Barbell Shrug