10 Best Smith Back Shrug Alternatives for Limited Equipment

The Smith Back Shrug is done standing with a Smith machine. Ranked closest by our scoring: the Smith Shrug, the Leverage Shrug and the Lever Gripless Shrug. A harder version, the Smith Bent Over Row, is listed below as a progression rather than a swap.

Smith Back ShrugWatch the Smith Back Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Back Shrug

The steps for the Smith Back Shrug itself, so you can judge how close each substitute below really is.

Traps, with shoulders · Smith-machine · Beginner · Isolation

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your arms straight and allow the barbell to hang in front of your thighs.
  4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
  5. Hold for a moment, then lower your shoulders back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Smith Back Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Smith Back Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith ShrugPlay demonstration

    1. Smith Shrug

    95% match

    Traps · Beginner · Isolation

    It uses the same equipment and still works the traps.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and your shoulders relaxed.
    4. Lift your shoulders up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Smith Back Shrug
    • Equipment: a machine, the same as the Smith Back Shrug
    • Body position: standing, the same as the Smith Back Shrug
  2. Leverage Shrug

    2. Leverage Shrug

    95% match

    Traps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the traps.

    • Machine
    How to perform it
    1. Load the pins to an appropriate weight. Position yourself directly between the handles.
    2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
    3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
    4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
    5. Pause at the top of the motion, and then return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Smith Back Shrug
    • Equipment: a machine, the same as the Smith Back Shrug
    • Body position: standing, the same as the Smith Back Shrug
  3. Lever Gripless ShrugPlay demonstration

    3. Lever Gripless Shrug

    82% match

    Traps · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the traps.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the leverage machine.
    2. Grasp the handles with your palms facing inwards and your arms fully extended.
    3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
    4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Smith Back Shrug
    • Equipment: a machine, the same as the Smith Back Shrug
    • Body position: standing, the same as the Smith Back Shrug
  4. Clean Shrug

    4. Clean Shrug

    78% match

    Traps · Intermediate · Compound

    A good swap when you have a barbell to work with, and it still works the traps.

    • Barbell
    How to perform it
    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as the Smith Back Shrug
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Back Shrug
    • Balance: harder to stay steady on than the Smith Back Shrug
  6. Smith Bent Over RowPlay demonstration

    Progression

    6. Smith Bent Over Row

    75% match

    Upper Back · Intermediate · Compound

    A looser match: it uses the same equipment, but it works the upper back rather than the traps.

    • Smith-machine
    How to perform it
    1. Set up the smith machine with the bar at hip height.
    2. Stand facing the bar with your feet shoulder-width apart.
    3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
    5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: a machine, the same as the Smith Back Shrug
    • Body position: standing, the same as the Smith Back Shrug

Why You Might Need a Smith Back Shrug Alternative

You might substitute the Smith Back Shrug for equipment access, shoulder or neck pain, or a need for unilateral work. A Smith setup fixes the bar path and limits scapular motion; free weights or cables let you adjust hand position and natural scapular excursion. Cue: when switching, rack the shoulder blades down and then consciously elevate the scapulae on each rep to target the upper trapezius. Biomechanically, shrugs are a scapular‑elevation pattern that loads the upper traps and levator scapulae; altering grip, stance, or support changes moment arms and spinal loading, which can reduce discomfort and improve activation patterns.

Smith Back Shrug FAQ

What muscles does Smith Back Shrug work?

The Smith Back Shrug primarily trains the upper trapezius through scapular elevation, with secondary activation of the levator scapulae and portions of the middle trap for stabilization. Biomechanically it emphasizes a vertical load path that elevates the scapula while the elbows stay extended.

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