Exercise Comparison
Cable Shrugs vs Smith Machine Behind the Back Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Smith Machine Behind the Back Shrug
Instructions
Cable Shrugs
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
Lower the bar back to the original position.
Repeat for the recommended amount of repetitions.
Smith Machine Behind the Back Shrug
With the bar at thigh level, load an appropriate weight.
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.
Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement.
After a brief pause return the weight to the starting position.
Repeat for the desired number of repetitions before engaging the hooks to rack the weight.
Verdict
Both exercises target the traps. Cable Shrugs is a beginner exercise using cable, while Smith Machine Behind the Back Shrug is beginner and uses machine. Choose Cable Shrugs if you have access to cable, or Smith Machine Behind the Back Shrug if you prefer machine.