How to Do Smith Machine Behind the Back Shrugs
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Exercise Details
Level
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Beginner
Primary Skill
Strength
Body Area
Upper body push
Required Equipment
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Smith Machine
muscles
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Primary
Shoulder
Correct Form
1. Stand under the Smith machine bar with your feet shoulder-width apart, facing away from the bar.
2. Position the bar behind your thighs, holding it with an overhand grip.
3. Lift your shoulders towards your ears, squeezing your traps at the top.
4. Hold briefly, then slowly lower your shoulders back down.
Common Mistake
Don’t lean forward; maintain an upright posture to avoid straining your lower back.
Pro Tips
1. Lift your shoulders straight up and down to target the traps effectively.
2. Engage your core to maintain stability and prevent swaying during the exercise.
Alternative Exercises
Shoulder
Cable Lateral Raises
Cable Lateral Raises
Beginner
•
Shoulder
•
Crossover Cable Machine
1. Attach a handle to the low pulley of a cable machine and stand with your side next to the machine.
2. Hold the handle in your other hand keep your arm straight and across your body in front of you.
3. Lift the handle out to the side, keeping your arm straight until it's parallel to the floor.
4. Slowly lower the handle back to the starting position with control.
5. Complete the set and alternate sides.
Kettlebell High Pulls
Kettlebell High Pulls
Beginner
•
Shoulder
•
Kettlebell
1. Stand with your feet wider than shoulder-width apart.
2. Place a kettlebell on the floor between your feet and slightly in front of you.
3. Squat down to grab the kettlebell with both hands.
4. Explosively extend your hips and knees, pulling the kettlebell upward to chest height.
5. Slowly lower the kettlebell back down to the starting position with control.
Barbell Push Press
Barbell Push Press
Beginner
•
Shoulder
•
Barbell
1. Stand with your feet shoulder-width apart.
2. Hold a barbell at shoulder height with an overhand grip, hands slightly wider than shoulder-width apart.
3. Bend your knees slightly to create a dip, then quickly extend your legs and press the barbell overhead.
4. Fully extend your arms with elbows slightly in front of your ears.
5. Lower the barbell back to shoulder height with control.
Kettlebell Shoulder Press
Kettlebell Shoulder Press
Beginner
•
Shoulder
•
Kettlebell
1. Stand with your feet shoulder-width apart.
2. Hold a kettlebell in each hand at shoulder height, palms facing each other.
3. Press the kettlebells straight up until your arms are fully extended.
4. Slowly lower the kettlebells back to shoulder height, maintaining control throughout.
Delt Machine
Delt Machine
Beginner
•
Shoulder
•
Delt Machine
1. Adjust the seat height so that the machine's arm pads are aligned with the middle of your upper arms when seated.
2. Sit on the machine with your back flat against the pad and your arms under the pads.
3. Push the pads upward and outward by lifting your arms to the side.
4. Raise your arms until they are parallel to the floor.
5. Slowly lower the pads back to the starting position with control.
Machine Shoulder Press
Machine Shoulder Press
Beginner
•
Shoulder
•
Shoulder Press Machine
1. Sit on the machine with your back flat against the pad.
2. Grasp the handles with an overhand grip.
3. Bend your elbows at about 90°, keeping them slightly forward.
4. Press the handles up, fully extending your arms without locking your elbows.
5. Slowly lower the handles back to the starting position.
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