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

The Smith Machine Behind The Back Shrug is done standing with a machine. Ranked closest by our scoring: the Barbell Shrug, the Cable Shrug and the Smith Machine Upright Row.

Smith Machine Behind The 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 Machine Behind The Back Shrug

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

Traps, with shoulders · Machine · Beginner · Isolation

  1. With the bar at thigh level, load an appropriate weight.
  2. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position.
  3. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
  4. After a brief pause return the weight to the starting position.
  5. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

The 10 Best 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. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

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

  1. Barbell ShrugPlay demonstration

    1. Barbell Shrug

    83% match

    Traps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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. Cable ShrugPlay demonstration

    2. Cable Shrug

    79% match

    Traps · Beginner · Isolation

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

    • Cable
    How to perform it
    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. Smith Machine Upright Row

    3. Smith Machine Upright Row

    77% match

    Traps · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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. Dumbbell ShrugPlay demonstration

    4. Dumbbell Shrug

    75% match

    Traps · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Calf-machine Shoulder Shrug

    5. Calf-machine Shoulder Shrug

    74% match

    Traps · Beginner · Isolation

    It uses the same equipment and still works the traps.

    • Machine
    How to perform it
    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. Lever PulloverPlay demonstration

    6. Lever Pullover

    72% match

    Lats · Intermediate · Compound

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

    • Lever
    How to perform it
    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

Why You Might Need a Smith Machine Behind The Back Shrug Alternative

You may substitute the Smith Machine behind-the-back shrug for several reasons: no access to a Smith, shoulder pain from the fixed bar path, or a need for more natural scapular motion. Alternatives let you vary grip, loading vectors, and range of motion to shift trap activation and reduce impingement risk. For example, dumbbell shrugs let each scapula move independently to correct imbalances, while a trap bar places the load closer to your center of mass and reduces shear through the cervical spine. Cue: keep a neutral neck and pull straight up, not back, to target the upper trapezius without stressing the levator scapulae.

How to Choose the Right Smith Machine Behind The Back Shrug Substitute

Base your choice on equipment, injury history, and the stimulus you want. If you need strict isolation and maximal loading, use heavy dumbbell or barbell shrugs and emphasize concentric squeeze and a 1–2 second pause at the top. For clients with shoulder impingement pick trap-bar or cable shrugs to allow a neutral grip and freer scapular elevation. If you want carryover to functional strength, pick farmer carries to engage traps isometrically while training grip and core stability. Cue: choose the variation that lets you maintain vertical scapular elevation and progressive overload without compensatory neck extension.

Smith Machine Behind The Back Shrug FAQ

What muscles does Smith Machine Behind The Back Shrug work?

The exercise primarily targets the upper trapezius by driving scapular elevation and upward rotation. It also recruits the levator scapulae and parts of the rhomboids isometrically for scapular control; keep the neck neutral and pull straight up to maximize upper-trap activation.

Can I build muscle without doing Smith Machine Behind The Back Shrug?

Yes, you can build upper-trap mass with other heavy, high-tension movements like dumbbell or trap-bar shrugs, heavy farmer walks, and loaded carries. Focus on progressive overload, full scapular elevation, and controlled eccentric lowering to stimulate hypertrophy.

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