10 Alternatives to Smith Machine Behind-The-Back Shrug (No Smith)

Ranked Smith Machine Behind The Back Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Behind The 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. Barbell Shrug

   83% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of you with an overhand grip.
   2. Keep your arms straight and your back straight throughout the exercise.
   3. Lift your shoulders up towards your ears as high as possible, squeezing your traps at the top.
   4. Hold for a moment, then 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 Machine Behind The Back Shrug
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
   • Balance: harder to stay steady on than the Smith Machine Behind The Back Shrug
2. Play demonstration

   2. Cable Shrug

   79% match

   • Traps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand facing the cable machine with your feet shoulder-width apart.
   2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
   3. Keeping your arms straight, shrug your shoulders up towards your ears.
   4. Hold the contraction for a moment, then 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 Machine Behind The Back Shrug
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
   • Balance: harder to stay steady on than the Smith Machine Behind The Back Shrug
3. 

   3. Smith Machine Upright Row

   77% match

   • Traps
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
   2. Lift the barbell up and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
   3. Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   4. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Smith Machine Behind The Back Shrug
   • Equipment: a machine, the same as the Smith Machine Behind The Back Shrug
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
4. Play demonstration

   4. Dumbbell Shrug

   75% match

   • Traps
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
   2. Keep your arms straight and let the dumbbells hang by your sides.
   3. Raise your shoulders as high as possible, as if you are trying to touch your ears with your shoulders.
   4. Hold the contraction for a second, then 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 Machine Behind The Back Shrug
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
   • Balance: harder to stay steady on than the Smith Machine Behind The Back Shrug
5. 

   5. Calf-machine Shoulder Shrug

   74% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   It uses the same equipment and still works the traps.

   How to perform this exercise

   1. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
   2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
   3. Slowly return to the starting position as you inhale.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: traps, the same as the Smith Machine Behind The Back Shrug
   • Equipment: a machine, the same as the Smith Machine Behind The Back Shrug
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
6. Play demonstration

   6. Lever Pullover

   72% match

   • Lats
   • Lever
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Adjust the seat and handles of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the pad and grasp the handles with an overhand grip.
   3. Keep your arms slightly bent and your core engaged.
   4. Slowly pull the handles towards your chest, squeezing your lats.
   5. Pause for a moment at the peak contraction, then slowly return 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: lats, not traps
   • Equipment: a machine, the same as the Smith Machine Behind The Back Shrug
   • Body position: seated, not standing
7. 

   7. Rope Straight-arm Pulldown

   70% match

   • Lats
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position.
   2. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs.
   3. Pause at the bottom of the motion, squeezing your lats.
   4. Return to the starting position without allowing the weight to fully rest on the stack.

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

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
8. 

   8. Straight-arm Pulldown

   69% match

   • Lats
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
   2. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.
   3. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.
   4. While keeping the arms straight, go back to the starting position while breathing in.
   5. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
9. Play demonstration

   9. Assisted Standing Pull-up

   69% match

   • Lats
   • Lever
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the machine to your desired weight and height settings.
   2. Stand facing the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
   4. Engage your lats and biceps, and pull yourself up towards the handles.
   5. Pause for a moment at the top, squeezing your back muscles.
   6. Slowly lower yourself 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: lats, not traps
   • Equipment: a machine, the same as the Smith Machine Behind The Back Shrug
   • Body position: standing, the same as the Smith Machine Behind The Back Shrug
10. Play demonstration

    10. Dumbbell Decline Shrug

    67% match

    • Traps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Set up a decline bench at a 45-degree angle.
    2. Lie face down on the bench with your chest and stomach resting against it.
    3. Hold a dumbbell in each hand with your arms fully extended towards the floor.
    4. Keeping your arms straight, raise your shoulders towards your ears as high as possible.
    5. Hold the contraction for a moment, then slowly lower the dumbbells back 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 Machine Behind The Back Shrug
    • Equipment: free weights, not a machine
    • Body position: lying face down, not standing