IsolationMachine
Smith Machine Back Shrug
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Position the Smith machine bar at hip height and stand facing away from it
- Reach behind you and grip the bar with an overhand grip, hands shoulder-width apart
- Unlock the bar and let it hang behind you with arms fully extended
- Stand upright with feet shoulder-width apart and core engaged
- Shrug your shoulders straight up toward your ears by contracting your traps
- Raise shoulders as high as possible without bending elbows
- Squeeze your traps hard at the top for 1-2 seconds
- Slowly lower shoulders back to starting position with control taking 2-3 seconds
💡Coaching Cues
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Move straight up and down - absolutely no circular rolling motion
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Squeeze your traps hard at the top position - really focus on the peak contraction
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Hold the squeeze for 1-2 full seconds to maximize muscle engagement
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Control the descent slowly, taking 2-3 seconds to maintain tension
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Keep your arms completely straight - this is a trap exercise, not an arm exercise
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Use a big range of motion - shrug as high as you possibly can
⚠️Common Mistakes
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Rolling your shoulders in circles instead of straight up and down - reduces trap isolation
