Back · Smith Machine
Smith Back Shrug
How to do the smith back shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set the Smith bar to about mid-thigh height and stand facing away from it, gripping the bar behind your hips with an overhand grip. Keep your arms straight and shrug your shoulders straight up toward your ears, then lower under control.
- 1Your upper traps squeezing your shoulders straight up
- 2Straight arms acting only as hooks for the bar
- 3A full lift at the top and a controlled lower
Common mistakes
- Rolling your shoulders instead of shrugging straight up
- Bending your elbows to help lift
- Leaning forward or rounding your back
Muscles worked
The smith back shrug mainly works the upper traps, with the forearms and mid traps assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower BackMinor
Kovo programs the smith back shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.