Smith Machine Behind the Back Shrug

in Traps Exercise

Main Muscle Worked: Traps

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Smith Machine Behind the Back Shrug - Exercise Guide

Step 1

Position a bar at upper thigh level and load it with appropriate weight. Stand upright with your glutes touching the bar. Hold the bar with a shoulder-width pronated grip then lift the weight off the hooks. Your head should be up, your chest out, and your arms straight but not locked. This is your starting position.

Step 2

Raise your shoulders toward the ceiling, keeping both arms and wrists steady.

Step 3

Hold for a second at the top position, then slowly lower the bar back to starting position.

Step 4

Repeat until you’ve finished all your reps, without returning the weight to the rack in between repetitions.

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