Smith Machine Behind the Back Shrug is a beginner isolation pull using smith machine. It loads Traps.
Why this lift
The Smith Machine Behind the Back Shrug is a beginner isolation pull lift. It primarily loads Traps. Shoulders, Forearms help. You need smith machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Smith Machine Behind the Back Shrugs.
Shrugs and heavy carries load the traps. They grow from holding weight, not from tiny partials in the mirror. If you are new to the gym, learn it with a light load and keep it.
Muscles worked
- Primary: Traps
- Secondary: Shoulders, Forearms
Setup
- Take smith machine with a grip you can finish. Chest up, shoulders away from the ears.
How to do it
- Pull the load to the intended contact point. Squeeze Traps.
- Lower to a full stretch without dumping the shoulders forward.
Coaching cues
- Elbows first, not a wrist yank.
- Keep the torso angle honest.
Common mistakes
- Shrugging the traps and shortening the range. Depress the scapulae, then pull.
How to program it
Treat the Smith Machine Behind the Back Shrug as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.
If the Smith Machine Behind the Back Shrug does not agree with you, Barbell Behind the Back Shrug trains Traps with a different setup.
Related lifts
- Barbell Behind the Back Shrug Traps
- Barbell Shrug Traps
- Cable Shrug Traps
- Dumbbell Kelso Shrug Traps
- Dumbbell Shrug Traps
- Kettlebell Shrug Traps
FAQ
What muscles does the Smith Machine Behind the Back Shrug work?
The Smith Machine Behind the Back Shrug works Traps (primary), Shoulders, Forearms (secondary).
What equipment do I need for the Smith Machine Behind the Back Shrug?
You need smith machine.
Is the Smith Machine Behind the Back Shrug suitable for beginners?
Yes. The Smith Machine Behind the Back Shrug is marked beginner in this catalog. Start lighter than you think and film one set from the side.
MyCoach programs the Smith Machine Behind the Back Shrug into your plan, tracks every set, and answers “am I doing this right?” with your real numbers.
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