Smith Machine Behind the Back Shrug
Differentiation: Mechanics
This variation of a Behind The Back Shrug exercise is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a Behind the Back Shrug using a loose Olympic Bar). Not focussing on balancing allows you to intently focus on contracting and developing your trapezius. Smith Machines have built-in safety stoppers that prevent the bar from fully dropping. Safety stoppers allow you to perform this exercise with a heavier weight | without fear of dropping the bar if you fail. This exercise works both your upper trapezius | and lower trapezius.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at knee height.
3) Position the Smith Bar and swivel hooks at mid-thigh height.
4) Load plates onto the Smith Bar.
5) Stand with your back facing the Smith bar and position your body so you are centered in the machine.
6) Place your feet about shoulder-width apart for stability.
7) Grasp the bar with your hands shoulder-width apart, using an underhand grip
8) ...and your head should be angled upward.
9) Use your legs to push the bar up slightly.
10) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while shrugging your shoulders upward
3) ...toward your ears as high as possible.
4) This is the ending position.
5) Hold this position for a count of one second.
6) Inhale while lowering your shoulders back down to the starting position.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.
Keep your head and back straight during the movement.
Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.
DO NOT ROLL YOUR SHOULDERS. By rolling your shoulders, you transfer all that weight from your traps to your rotator cuffs!
Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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