Smith Machine Behind the Back Shrug

Smith Machine Behind the Back Shrug demonstration

How to Perform

1. 1With the bar at thigh level, load an appropriate weight.
2. 2Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
3. 3Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
4. 4After a brief pause return the weight to the starting position.
5. 5Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps