10 Best Smith Shrug Alternatives for Gym and Home

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Leverage Shrug

   96% match

   • Traps
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   2. Smith Back Shrug

   95% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   It uses the same equipment and still works the traps.

   How to perform this exercise

   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. 

   3. Clean Shrug

   81% match

   • Traps
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   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. Play demonstration

   4. Lever Gripless Shrug

   81% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
5. 

   5. Barbell Shrug Behind The Back

   77% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
   2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
   3. Slowly return to the starting position as you breathe in.
   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 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
6. 

   6. Snatch Shrug

   77% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. 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 snatch, avoid overloading to the point that the execution slows down.

   Sets and reps: 3 sets of 10 to 15 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
7. Play demonstration

   7. Lever Shrug

   75% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
   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 Shrug
   • Equipment: a machine, the same as the Smith Shrug
   • Body position: standing, the same as the Smith Shrug
8. Play demonstration

   Progression

   8. Smith Bent Over Row

   75% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   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 Shrug
   • Body position: standing, the same as the Smith Shrug
9. Play demonstration

   Progression

   9. Smith Narrow Row

   71% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
   2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
   3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
   4. Pause for a moment at the peak of the movement, then slowly release the handles back 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: a machine, the same as the Smith Shrug
10. Play demonstration

    Progression

    10. Smith Reverse Grip Bent Over Row

    71% match

    • Upper Back
    • Smith-machine
    • Intermediate
    • Compound

    How to perform this exercise

    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 underhand grip, hands 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 Shrug
    • Body position: standing, the same as the Smith Shrug