Napra

Smith Machine Behind the Back Shrug

StrengthBeginner TrapsShoulders Smith machineMachine
Smith Machine Behind the Back Shrug, step 1
1. With the Smith bar at thigh height, stand with your back to it and take it shoulder-width, palms back, and unhook it. Stand tall, arms straight.
Smith Machine Behind the Back Shrug, step 2
2. Shrug your shoulders straight up toward your ears without bending your arms or wrists. Pause briefly, then lower.

How to do it

  1. With the bar at thigh level, load an appropriate weight.
  2. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
  3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  4. After a brief pause return the weight to the starting position.
  5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

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