Behind the Back Shrug (Machine)
Also called Behind the Back Shrug (Gym Machine), Smith Machine Behind the Back Shrug
How to do it
Stand inside the machine with the bar behind your thighs, arms straight and shoulders relaxed down. Shrug the shoulders straight up toward your ears without bending the elbows, hold the squeeze, then lower under control.
Setup
Set the machine handles or bar behind the thighs and stand centered in the frame. Grip evenly just outside the hips with straight arms, neutral wrists, and an upright torso.
Where you should feel it
Across the upper traps along the fixed path, with the forearms holding the handles. Avoid rolling the shoulders, bending the elbows, or bouncing from the knees.
When to use it
Use for stable trap volume when you want to train close to fatigue without balancing a free bar. Controlled sets of 8-15 reps work well.