Behind-the-Back Smith Machine Shrug
Muscle Groups: Traps
Behind-the-Back Smith Machine Shrug focuses on Traps, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Behind-the-Back Smith Machine Shrug with proper form and technique.
- 1
Stand behind the Smith machine with your feet shoulder-width apart, grasp the barbell with an overhand grip, and rest it behind your back at hip level.
- 2
Engage your core and lift your shoulders straight up towards your ears, squeezing your traps at the top.
- 3
Slowly lower your shoulders back to the starting position, keeping your arms straight throughout the movement.
Tips for Success
These tips will help you perform Behind-the-Back Smith Machine Shrug safely and effectively while maintaining proper form.
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Ensure your back is straight and avoid leaning forward or backward to maintain balance.
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Keep your neck relaxed and avoid shrugging your shoulders forward during the movement.
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Start with a lighter weight to perfect your form before increasing the load.
Secondary Muscles
While Behind-the-Back Smith Machine Shrug primarily targets Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Behind-the-Back Smith Machine Shrug, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Behind-the-Back Smith Machine Shrug, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
