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: ChadMollickDotCom

  • Main Muscle Worked: Traps
  • Secondary Muscles Worked: None
  • Type: Strength
  • Equipment: Smith Machine
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Stand inside the smith machine, behind the bar with your feet shoulder width apart.
  2. 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.
  3. Pause momentarily and then breathe in as you relax your shoulders back down.

REPEAT FOR DESIRED REPS

How to do Smith Machine Shrug