Smith Machine Back Wide Shrug
The behind-the-back Smith shrug with the hands wider than the shoulders; the wide grip leaves room for the hips as the bar rises.
How to do it
Setup
Back to the Smith bar at hip height, overhand grip wider than the shoulders, standing tall.
Steps
- Unhook the bar with a turn of the wrists.
- Lift the shoulders straight up, the bar gliding up the thighs.
- Lower to a long hang; hook the bar when the set ends.
Common mistakes
Hands drifting in toward the hips: keep them wide. Feet too far forward of the bar: step back until it brushes the thighs. Letting go before the bar is hooked: turn it onto the hooks first.
Breathing
Exhale on the shrug, inhale lowering.
