Smith Machine Behind the Back Shrug

A beginner strength exercise for the upper back, done with a machine.

Smith Machine Behind the Back Shrug: finishing position

Main muscles: Upper back
Also works: Shoulders
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Smith Machine Behind the Back Shrug

With the bar at thigh level, load an appropriate weight.
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.
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
After a brief pause return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Smith Machine Behind the Back Shrug

Questions

What muscles does the Smith Machine Behind the Back Shrug work?

Mainly the upper back, with the shoulders helping.

Is the Smith Machine Behind the Back Shrug good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Smith Machine Behind the Back Shrug?

Good alternatives that train the upper back: Calf-Machine Shoulder Shrug, Leverage Shrug, Leverage High Row or Smith Machine Bent Over Row.

How many sets and reps of the Smith Machine Behind the Back Shrug should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).