Back Exercise · Smith Machine

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Smith Shrug

The Smith shrug shown here holds the bar in front of the thighs. Raise and lower the shoulders while keeping the arms extended and the torso steady. The Smith back shrug uses a behind-body grip instead. Check the machine stops and latching procedure before starting either variation.

Go to the movement steps

Check your setup before you start

The Smith shrug shown here holds the bar in front of the thighs. Raise and lower the shoulders while keeping the arms extended and the torso steady. The Smith back shrug uses a behind-body grip instead. Check the machine stops and latching procedure before starting either variation.

• Equipment and support: Smith machine.
• Follow the Smith machine instructions to set the bar height, stops and a manageable load before starting.
• Keep your body in a neutral standing position throughout the set.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Category

Back

Equipment

Smith Machine

Target

Traps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Smith Shrug

1. Follow the Smith machine instructions to set the bar height, stops and a manageable load before starting.
2. Stand with stable footing and grip the bar in front of your thighs, matching the demonstration. Release it using the machine procedure.
3. Keep the torso steady and the elbows extended as you raise the shoulders through a comfortable range.
4. Lower the shoulders and bar under control without a leg drive or arm curl.
5. Finish by securing the bar using the machine latching procedure.

Technique & Form Tips

The shoulder blades move upward and return while the bar follows the machine rails. Keep the elbows extended and the torso steady rather than using an arm pull or leg drive.

Common Mistakes to Avoid

• Pushing the hips forward: Keep your body in a neutral standing position throughout the set.
• Using arm strength: The arms must remain extended; do not try to pull the bar with your biceps.
• Using a leg drive: Keep your stance steady rather than bouncing through the knees to move the bar.

How to Breathe During This Exercise

Exhale when raising the shoulders and inhale when lowering.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Smith Shrug mainly targets your Traps, with your Shoulders helping support the movement.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell · Traps

Equipment Alternatives

Don't have smith machine? These target the same traps with different equipment.

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell · Traps

FAQ

What muscles does the Smith Shrug work?

The Smith Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Smith Shrug?

You do the Smith Shrug with Smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Smith Shrug?

One mistake to watch for is pushing the hips forward: Keep your body in a neutral standing position throughout the set.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Smith Shrug?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Smith Shrug?

The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.