To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
Variations:
This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.
You can also use dumbbells to perform this exercise.
Nov 4, 2011 4:31 PM:
awsome exercise, one of the best shruging movements you can do I LOVE DOING THESE!
awsome exercise, one of the best shruging movements you can do I LOVE DOING THESE! -See Less
Jul 29, 2011 1:45 AM:
do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..
do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..-See Less
Jun 14, 2011 9:41 AM:
Like any other exercise, focus and visualize on the muscle contracting
Like any other exercise, focus and visualize on the muscle contracting-See Less
Mar 29, 2011 7:29 AM:
One arm smith machine shrug is better,I think.
Perform it 4 sets of 12-15 reps per arm.Rest time is while you perform the other arm.
One arm smith machine shrug is better,I think.
Perform it 4 sets of 12-15 reps per arm.Rest time is while you perform the other arm.-See Less
Dec 22, 2010 5:25 PM:
Great excercise and my main trap builder, I like doing them behind the back tho, i find it feels better and i cant handle quite as much weight, these are also great to finish a workout with throw a plate on each side and blast threw the reps, burns your traps to bits once you hit 50 reps an by the time...+See More
Great excercise and my main trap builder, I like doing them behind the back tho, i find it feels better and i cant handle quite as much weight, these are also great to finish a workout with throw a plate on each side and blast threw the reps, burns your traps to bits once you hit 50 reps an by the time i hit 100 I wanna cry, also great for building power for the top of deadlifts -See Less
Nov 4, 2011 4:31 PM:
awsome exercise, one of the best shruging movements you can do I LOVE DOING THESE!
awsome exercise, one of the best shruging movements you can do I LOVE DOING THESE! -See Less
Mar 29, 2011 7:29 AM:
One arm smith machine shrug is better,I think.
Perform it 4 sets of 12-15 reps per arm.Rest time is while you perform the other arm.
One arm smith machine shrug is better,I think.
Perform it 4 sets of 12-15 reps per arm.Rest time is while you perform the other arm.-See Less
Dec 22, 2010 5:25 PM:
Great excercise and my main trap builder, I like doing them behind the back tho, i find it feels better and i cant handle quite as much weight, these are also great to finish a workout with throw a plate on each side and blast threw the reps, burns your traps to bits once you hit 50 reps an by the time...+See More
Great excercise and my main trap builder, I like doing them behind the back tho, i find it feels better and i cant handle quite as much weight, these are also great to finish a workout with throw a plate on each side and blast threw the reps, burns your traps to bits once you hit 50 reps an by the time i hit 100 I wanna cry, also great for building power for the top of deadlifts -See Less
Jul 29, 2011 1:45 AM:
do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..
do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..-See Less
Jun 14, 2011 9:41 AM:
Like any other exercise, focus and visualize on the muscle contracting
Like any other exercise, focus and visualize on the muscle contracting-See Less
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of people found this review helpful
Review: Smith Machine Shrug
Nov 4, 2011 4:31 PM: awsome exercise, one of the best shruging movements you can do I LOVE DOING THESE!
of people found this tip helpful
Tip: Smith Machine Shrug
Jul 29, 2011 1:45 AM: do not go too heavy.. even your traps can handle it, your middle back can get hurt.
doing this with dumbell is more safe i think..
of people found this review helpful
Review: Smith Machine Shrug
Jul 21, 2011 12:59 PM: excellent
of people found this tip helpful
Tip: Smith Machine Shrug
Jun 14, 2011 9:41 AM: Like any other exercise, focus and visualize on the muscle contracting
of people found this review helpful
Review: Smith Machine Shrug
Mar 29, 2011 7:29 AM: One arm smith machine shrug is better,I think.
Perform it 4 sets of 12-15 reps per arm.Rest time is while you perform the other arm.
of people found this tip helpful
Tip: Smith Machine Shrug
Mar 15, 2011 10:44 PM: Works best if you go to failure you're last set.
of people found this review helpful
Review: Smith Machine Shrug
Feb 22, 2011 5:38 PM: Awesome machine to destroy your trapezius.
of people found this review helpful
Review: Smith Machine Shrug
Dec 22, 2010 5:25 PM: Great excercise and my main trap builder, I like doing them behind the back tho, i find it feels better and i cant handle quite as much weight, these are also great to finish a workout with throw a plate on each side and blast threw the reps, burns your traps to bits once you hit 50 reps an by the time...+See More
of people found this review helpful
Review: Smith Machine Shrug
Jun 17, 2010 2:10 PM: Safe and effective way to blast the Traps
of people found this tip helpful
Tip: Smith Machine Shrug
Apr 3, 2010 6:30 AM: Go heavy