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.

1. Best match

   Play demonstration

   1. Scapula Dips

   67% 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 Shrug
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Shrug
   • Balance: harder to stay steady on than the Smith Shrug
2. Play demonstration

   2. Elevator

   61% 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 Shrug
   • Balance: harder to stay steady on than the Smith Shrug
3. Play demonstration

   3. Bodyweight Standing Row

   60% 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 Shrug
   • Balance: harder to stay steady on than the Smith Shrug
4. Play demonstration

   4. Bodyweight Standing Close-grip Row

   56% 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 Shrug
   • Balance: harder to stay steady on than the Smith Shrug
5. Play demonstration

   5. Bodyweight Standing Row (With Towel)

   55% 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 Shrug
   • Balance: harder to stay steady on than the Smith Shrug
6. Play demonstration

   6. Front Lever Reps

   53% 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 Shrug
7. Play demonstration

   7. Suspended Row

   52% 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 Shrug
8. Play demonstration

   8. Lower Back Curl

   51% match

   • Spine
   • Bodyweight
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Lie flat on your stomach with your legs extended and your arms by your sides.
   2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
   3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
9. Play demonstration

   9. One Arm Against Wall

   49% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing a wall with your feet shoulder-width apart.
   2. Extend one arm straight out in front of you and place your palm against the wall.
   3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
   4. Slowly push against the wall with your palm, activating your lat muscles.
   5. Hold the position for a few seconds, then release and repeat with the other arm.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Smith Shrug
10. Play demonstration

    10. Back Lever

    49% 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 Shrug