Smith Machine Behind The Back Shrug
A shoulder exercise focusing on the trapezius muscles using a smith machine.
Instructions
- Position yourself at the Smith machine with the bar behind your legs.
- Stand with your feet shoulder-width apart and grip the barbell with an overhand grip.
- Lift the barbell by shrugging your shoulders straight up.
- Hold the contraction at the top for a moment and squeeze your traps.
- Lower the bar slowly to the starting position.
Common Mistakes to Avoid
- Using too much weight causing poor form.
- Rolling the shoulders instead of shrugging straight up.
- Not holding the contraction at the top of the movement.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | pull |
| Mechanic | isolation |
| Equipment | machine |
| Muscle | traps |