Exercise guide
Smith Back Wide Shrug
- Beginner
- Isolation
- Rep-based
- Back
The Smith Back Wide Shrug targets the upper and middle trapezius by positioning the load behind the body, which encourages scapular retraction and emphasizes the mid-back more than a standard front shrug.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set the Smith machine bar to roughly mid-thigh height.
- Stand facing away from the machine with your heels positioned slightly in front of the bar path.
- Grip the bar with a wide overhand grip, significantly wider than shoulder-width.
- Disengage the safety latches and stand tall with a slight forward lean to allow the bar to clear your glutes.
How to do it
- Exhale as you elevate your shoulders as high as possible toward your ears in a straight vertical line.
- Hold the peak contraction at the top for one second, focusing on squeezing the shoulder blades together.
- Inhale as you slowly lower the weight back to the starting position under full control.
- Maintain a controlled 1-1-2 tempo (1 second up, 1 second pause, 2 seconds down).
Form checklist
- Keep your arms straight throughout the movement; do not use your biceps to pull the weight.
- Keep your chin tucked and neck neutral to avoid unnecessary cervical strain.
- Ensure the movement is purely vertical; avoid rolling your shoulders in a circular motion.
- Maintain a slight forward lean to prevent the bar from dragging against your lower back or glutes.
Pro tips
- Focus on the mind-muscle connection by imagining you are trying to touch the tops of your shoulders to your ears.
- Use lifting straps if your grip strength begins to fail before your traps are fully fatigued.
Make it harder
- Incorporate a 3-second isometric hold at the top of every repetition to maximize time under tension.
- Perform '1.5 reps' by shrugging fully, lowering halfway, shrugging back to the top, then lowering completely.
Frequently asked
- What muscles does the smith back wide shrug work?
- The smith back wide shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the smith back wide shrug?
- The smith back wide shrug uses smith machine and weight plate.
- Is the smith back wide shrug good for beginners?
- Yes. The smith back wide shrug is a beginner-friendly movement and a strong foundation to build on.