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Smith Back Shrug

Smith Back Shrug

The Smith Back Shrug is a highly effective exercise that targets your trapezius muscles, helping you develop a strong and defined back. Using the Smith machine, this exercise allows for controlled movement and proper form. As you lift the weight, you are primarily engaging your upper back muscles, including the trapezius and rhomboids. The Smith Back Shrug is an excellent exercise for improving posture, as it strengthens the muscles responsible for maintaining an upright position. It can also help reduce muscular imbalances and alleviate shoulder and neck discomfort caused by poor posture. By incorporating the Smith Back Shrug into your workout routine, you can enhance your overall upper body strength and stability. Additionally, this exercise can be adjusted to cater to individual fitness goals and capabilities. Whether you are a beginner or an advanced lifter, you can customize the weight and repetitions to maximize your results. Remember, it's important to maintain proper form throughout the exercise. Keep your shoulders relaxed, spine straight, and core engaged to avoid any unnecessary strain. As with any exercise, start with an appropriate warm-up to prepare your muscles and gradually increase the weight as you become more comfortable and confident in your abilities. Including the Smith Back Shrug in your back training routine can contribute to a well-rounded and sculpted physique. Challenge yourself and reap the benefits of a strong and powerful back!


  • Stand in front of the Smith machine with your feet shoulder-width apart.
  • Bend at the waist and grasp the bar with an overhand grip, slightly wider than shoulder-width.
  • Keep your arms fully extended in front of you, with a slight bend at the elbows.
  • Engage your back muscles and retract your shoulder blades, pulling them back and down.
  • Lift your shoulders straight up towards your ears, focusing on squeezing the upper back muscles.
  • Hold the contraction for a brief pause at the top.
  • Slowly lower your shoulders back down to the starting position while maintaining control.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Focus on maintaining good posture throughout the exercise by keeping your back straight and shoulders pulled back.
  • Engage your core muscles to stabilize your body during the movement.
  • Avoid using excessive weight that could compromise your form or cause injury.
  • Squeeze your shoulder blades together at the top of the movement to fully target your upper back muscles.
  • Control the movement both on the way up and on the way down to fully engage your muscles.
  • Exhale as you lift the weight and inhale as you lower it to maintain proper breathing technique.
  • Gradually increase the weight over time to continually challenge your muscles and promote progress.
  • Ensure that your wrists are straight and aligned with your forearms throughout the exercise.
  • Use a full range of motion by allowing your shoulders to fully retract and protract during each repetition.
  • If using a Smith machine, adjust the height of the bar so that it aligns with your upper traps to avoid unnecessary strain on your neck.

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