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Smith Machine Behind-The-Back Shrug
- 1 - Set the Smith machine bar to about mid-thigh height and stand with your back to the bar.
- 2 - Reach behind you and grip the bar with an overhand grip, hands about shoulder-width apart.
- 3 - Unrack the bar and stand tall with your chest up, arms straight, and the bar resting behind your thighs.
- 4 - Keep your elbows straight and lift your shoulders straight up toward your ears by contracting your traps.
- 5 - Pause briefly at the top, then lower your shoulders under control until you feel a stretch through the upper traps.
- 6 - Avoid rolling your shoulders or using your legs or lower back to swing the weight.
- 7 - Repeat for the desired number of repetitions, then carefully re-rack the bar.
