Smith machine shrug
The Smith machine shrug is an upper-body exercise targeting the traps (trapezius muscles). It is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of shoulder or trap-focused training.
SMITH MACHINE SHRUG BENEFITS:
- Adds size and height to the traps
- Easier to overload, rack, and unrack than a barbell
- The bar moves on a track making it easier to get into position and control
Video Source:Â ChadMollickDotCom
- Main Muscle Worked: Traps
- Secondary Muscles Worked: None
- Type:Â Strength
- Equipment: Smith Machine
- Mechanics: Isolation
- Force Type: Pull
- Level: Beginner
STEP BY STEP GUIDE:
- Stand inside the smith machine, behind the bar with your feet shoulder width apart.
- With your palms facing inward and your hands slightly further than shoulder width apart, grasp the bar and raise your shoulder upwards forcing your shoulder blades to squeeze tight.
- Pause momentarily and then breathe in as you relax your shoulders back down.
REPEAT FOR DESIRED REPS