Traps
Smith Machine Behind the Back Shrug
A shrug performed with the Smith machine bar held behind your body, emphasizing the traps.
Energy burned
≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.2 kcal/min
Estimate range 14–23 kcal (±25 %)
Muscle mass worked8 %
Effort during a set4.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the Smith bar at about thigh height and stand with your back to it.
- 2Grip the bar behind you at hip width and unlock it.
- 3Stand tall with your chest up.
How to perform
- 1Shrug your shoulders straight up toward your ears.
- 2Hold the top position for a moment.
- 3Lower slowly until your shoulders are relaxed.
- 4Repeat for the planned repetitions, then re-rack.
