Exercise guide
Smith Back Shrug
- Beginner
- Isolation
- Rep-based
- Back
The Smith Back Shrug targets the upper and middle trapezius from a unique angle, promoting better posture and upper back thickness by forcing the shoulders into a retracted position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the Smith machine bar to a height just below your glutes.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grip the bar behind your back with an overhand grip (palms facing away from your body), slightly wider than shoulder-width.
- Unrack the bar and stand tall with a very slight forward lean to allow the bar to clear your glutes during the movement.
How to do it
- Exhale as you shrug your shoulders straight up toward your ears, keeping your arms completely straight.
- Hold the peak contraction for one second at the top, focusing on squeezing your shoulder blades together.
- Inhale as you slowly lower the bar back to the starting position under full control.
- Maintain a controlled 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).
Form checklist
- Keep your chin tucked and neck neutral; do not jut your head forward as you shrug.
- Ensure the movement is strictly vertical; avoid 'rolling' the shoulders in a circular motion.
- Keep your elbows locked to prevent the biceps from assisting in the lift.
- Maintain a slight bend in the knees to stabilize your lower back.
Pro tips
- Focus on pulling your shoulder blades 'up and back' simultaneously to maximize middle trapezius engagement.
- If your glutes are in the way, lean your torso forward by 5-10 degrees while keeping your spine neutral to create a clear vertical path for the bar.
Make it harder
- Incorporate a 3-5 second isometric hold at the top of each rep to increase time under tension.
- Perform '1.5 reps' by shrugging to the top, lowering halfway, shrugging back to the top, and then lowering to the start.
Frequently asked
- What muscles does the smith back shrug work?
- The smith back shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the smith back shrug?
- The smith back shrug uses smith machine and weight plate.
- Is the smith back shrug good for beginners?
- Yes. The smith back shrug is a beginner-friendly movement and a strong foundation to build on.