Smith-Machine Back Shrug

Set the Smith bar just below hip height, load a manageable weight and position the safety stops below your working range.

Stand with the bar behind your hips. Grip it behind your body at a comfortable width near or slightly wider than your shoulders, with palms facing backward.

Unrack the bar and stand tall with arms straight. Keep your torso and knees steady.

Lift your shoulders toward your ears without bending your elbows or rolling your shoulders.

Lower your shoulders under control through a comfortable range. Keep the bar behind your body throughout.

Repeat, then carefully rotate the bar to engage both hooks before releasing your grip.