Smith Back Shrug

Hold the Smith bar behind your hips with both hands. Open your chest, gently pull your shoulders back, and brace your core to stabilize your torso.

Lift the bar by drawing your shoulders toward your ears. Because the bar is behind you, think about lifting your shoulders up and back together.

Briefly squeeze your traps at the top, then lower slowly. Lower only through a range that keeps the bar from hitting your hips.

Check whether tension spreads through your mid and lower traps. If you feel more shoulder retraction than with a front shrug, you are on the right track.

Bent wrists or leaning forward can strain your shoulders and wrists. If the grip feels uncomfortable, adjust your hand spacing slightly until it feels natural.

Exhale as you lift the bar and inhale as you lower it. Calm, continuous breathing helps reduce tension around your neck and shoulders.

With the bar behind you, your shoulders open naturally and you may use more of your mid and lower traps. The range of motion is narrower than a front shrug, so focus on a precise contraction instead of forcing the height.