10 Best Smith Back Shrug Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Scapula Dips

   73% match

   • Traps
   • Bodyweight
   • Intermediate
   • Isolation

   Use this when you have nothing to train with, because it works the traps with bodyweight alone.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
   4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return 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: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Back Shrug
   • Balance: harder to stay steady on than the Smith Back Shrug
2. Play demonstration

   2. Elevator

   63% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. 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: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Back Shrug
   • Balance: harder to stay steady on than the Smith Back Shrug
3. Play demonstration

   3. Bodyweight Standing Row

   61% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the lats rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Grasp a bar or handles with an overhand grip, palms facing down.
   3. Keep your back straight and core engaged.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement.
   6. Slowly release and extend your arms back to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Back Shrug
   • Balance: harder to stay steady on than the Smith Back Shrug
4. Play demonstration

   4. Bodyweight Standing Close-grip Row

   57% match

   • Lats
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and knees slightly bent.
   2. Bend forward at the waist, keeping your back straight and your core engaged.
   3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
   4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
   5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Back Shrug
   • Balance: harder to stay steady on than the Smith Back Shrug
5. Play demonstration

   5. Bodyweight Standing Row (With Towel)

   56% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, 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. Play demonstration

   6. Suspended Row

   53% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up a suspension trainer at an appropriate height.
   2. Stand facing the anchor point with your feet shoulder-width apart.
   3. Hold the handles with an overhand grip, palms facing each other.
   4. Lean back, keeping your body straight and your heels on the ground.
   5. Pull your chest towards the handles, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower yourself back 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: lats, not traps
   • Equipment: a suspension trainer, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Back Shrug
7. Play demonstration

   7. Front Lever Reps

   51% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Hang from a pull-up bar with an overhand grip, palms facing away from you.
   2. Engage your core and pull your shoulder blades down and back.
   3. Keeping your body straight, lift your legs up until they are parallel to the ground.
   4. Hold this position for as long as you can, aiming for 10-20 seconds.
   5. Slowly lower your legs back down to the starting position.
   6. 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: bodyweight only, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Back Shrug
8. Play demonstration

   8. Back Lever

   50% match

   • Upper Back
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   2. Engage your core and pull your shoulder blades down and back.
   3. Bend your knees and tuck them towards your chest.
   4. Slowly lift your legs up, keeping them straight, until your body is parallel to the ground.
   5. Hold this position for a few seconds, then slowly lower your legs back down to the starting position.
   6. 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: bodyweight only, not a machine
   • Body position: hanging, not standing
   • Balance: harder to stay steady on than the Smith Back Shrug
9. Play demonstration

   9. Bodyweight Standing Close-grip One Arm Row

   49% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
   2. Bend forward at the hips, keeping your back straight and your core engaged.
   3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

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

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Back Shrug
   • Balance: harder to stay steady on than the Smith Back Shrug
10. Play demonstration

    10. One Arm Towel Row

    49% match

    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches

    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Back Shrug
    • Balance: harder to stay steady on than the Smith Back Shrug