Smith Machine Back Shrug
The Smith machine shrug with the bar behind the body; the rails keep the bar on its path as it slides up the backs of the thighs.
How to do it
Setup
Back to the Smith bar set at hip height, overhand grip about shoulder-width behind the thighs, standing tall.
Steps
- Turn the bar off its hooks and stand tall.
- Shrug straight up along the rails.
- Lower slowly, then hook the bar after the set.
Common mistakes
Standing too far from the bar: stand close so it runs up the thighs. Hips pushing forward to lift: the body stays still. Head nodding forward as the bar rises: eyes ahead, neck long.
Breathing
Exhale on the shrug, inhale lowering.
