Smith Back Shrug
Learn how to do the Smith Back Shrug with proper form and technique. This smith machine exercise primarily targets your Traps, with secondary emphasis on Shoulders.
How to Do the Smith Back Shrug
Follow these steps to perform the Smith Back Shrug with correct form:
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your arms straight and allow the barbell to hang in front of your thighs.
- 4Lift your shoulders straight up towards your ears, squeezing your traps at the top.
- 5Hold for a moment, then lower your shoulders back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Back Shrug Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- back
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Smith Back Shrug?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Pull Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Back Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Back Shrug work?
The Smith Back Shrug primarily targets your Traps. Secondary muscles worked include Shoulders. This makes it an effective exercise for developing your back.
What equipment do I need for the Smith Back Shrug?
The Smith Back Shrug requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Back Shrug with proper form?
Start by Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your arms straight and allow the barbell to hang in front of your thighs. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Back Shrug?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Smith Back Shrug?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Smith Back Shrug best for?
The Smith Back Shrug fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.
Track Smith Back Shrug in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS