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Smith Back Wide Shrug

Learn how to properly perform the Smith Back Wide Shrug with this complete demonstration video.

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What is the Smith Back Wide Shrug?

The Smith Back Wide Shrug targets the trapezius muscles and is essential for building upper back strength and muscle mass. This exercise, stabilized by the Smith machine, allows for a safe execution, suitable for both beginners and advanced practitioners.

How to properly perform the Smith Back Wide Shrug

  1. Set a bar on the Smith machine rack at hip height.
  2. Position yourself under the bar, standing with your feet shoulder-width apart.
  3. Grab the bar with a wide grip, palms facing you.
  4. Lift the bar by contracting your traps, keeping your arms straight.
  5. Hold the contraction at the top of the movement, then lower the bar back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
  • Neck
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Traps:

Seated Rhomboid Stretch (male)TRX External Shoulder RotationLever Gripless Shrug

Explore more exercises with Smith machine or other exercises for Traps.

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