Smith Machine Behind the Back Shrug

What it is

This exercise targets your trapezius muscles effectively. Using a Smith machine, you elevate the bar behind your body to primarily work your upper back. It is an isolation movement that also engages your shoulder muscles as stabilizers.

Technique tips

• Maintain a tall, upright posture throughout the movement.
• Grip the bar shoulder-width, palms facing behind you.
• Shrug your shoulders straight up towards your ears.
• Avoid bending your elbows or wrists during the lift.
• Pause briefly at the top of the shrug.
• Control the weight on the way down to the start.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.