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Smith Back Wide Shrug Alternative

12 substitute exercises that target the same muscles

1
Scapula Dips demonstration

Scapula Dips
2
Bodyweight Lying Prone Ys demonstration

Bodyweight Lying Prone Ys
3
Seated Ballerina demonstration

Seated Ballerina
4
Lever Gripless Shrug demonstration

Lever Gripless Shrug
5
Smith Shrug demonstration

Smith Shrug
6
Smith Wide Shrug demonstration

Smith Wide Shrug
7
Trap Bar Standing Shrug demonstration

Trap Bar Standing Shrug
8
Smith Back Shrug demonstration

Smith Back Shrug
9
Smith Hang Clean demonstration

Smith Hang Clean
10
Smith Upright Row demonstration

Smith Upright Row
11
Roll Ball Upper Trapezius Release demonstration

Roll Ball Upper Trapezius Release
12
Kettlebell Shrug demonstration

Kettlebell Shrug

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Smith Back Wide Shrug trains

Primary Trapezius Upper Fibers

Secondary Levator Scapulae Trapezius Middle Fibers

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