Smith Back Shrug

Traps ForearmsUpper back Isolation Smith machine

Exercise info

Primary muscles	Traps
Secondary muscles	Forearms · Upper back
Equipment	Smith machine
Movement pattern	Isolation
Rep range	10–15 reps

3 similar exercises

Representative exercise: Smith Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Smith ShrugEasier Smith Wide Grip ShrugEasier Barbell Overhead ShrugHarder Inverted Shrug (on parallel bars)Harder Barbell Decline ShrugSimilar exercise Dumbbell ShrugSimilar exercise Machine ShrugSimilar exercise Band ShrugSame muscle · different equipment

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.