Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the smith machine behind the back shrug, including tips, variations, and the muscle groups it targets.
Instructions
- With the bar at thigh level, load an appropriate weight. for best results.
- Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. for best results.
- Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement. for best results.
- After a brief pause return the weight to the starting position. for best results.
- Repeat this exercise for the desired number of repetitions before engaging the hooks to rack the weight. for best results.
Related Muscle Groups
- Traps
See exercises for Traps · Learn about the Traps - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders