10 Best Smith Shrug Alternatives for Gym and Home

The Smith Shrug is done standing with a Smith machine. Ranked closest by our scoring: the Leverage Shrug, the Smith Back Shrug and the Clean Shrug. Three harder versions, the Smith Bent Over Row, the Smith Narrow Row and the Smith Reverse Grip Bent Over Row, are listed below as progressions rather than swaps.

Smith ShrugWatch the Smith Shrug

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

How to Do the Smith Shrug

The steps for the Smith 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 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.

The 10 Best Smith Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Smith 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. Leverage Shrug

    1. Leverage Shrug

    96% 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 Shrug
    • Equipment: a machine, the same as the Smith Shrug
    • Body position: standing, the same as the Smith Shrug
  2. Smith Back ShrugPlay demonstration

    2. Smith Back 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 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.

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

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

    3. Clean Shrug

    81% 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 Shrug
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Smith Shrug
    • Balance: harder to stay steady on than the Smith Shrug
  4. Lever Gripless ShrugPlay demonstration

    4. Lever Gripless Shrug

    81% 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 Shrug
    • Equipment: a machine, the same as the Smith Shrug
    • Body position: standing, the same as the Smith Shrug

Smith Shrug FAQ

What muscles does Smith Shrug work?

The Smith Shrug primarily targets the upper trapezius through scapular elevation. It also involves the levator scapulae and assists the middle traps and rhomboids for scapular stabilization; avoid neck extension by elevating the scapulae without jutting the head forward.

What is the best bodyweight alternative to Smith Shrug?

A practical bodyweight option is the hanging scapular shrug (active hang): from a dead hang, elevate your shoulders toward your ears while keeping elbows straight to drive scapular elevation. Cue a solid scapular squeeze at the top and control the descent to emphasize trap activation without external load.

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