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Smith Machine Shrug

Exercise Data

Type: Strength Main Muscle Worked: Traps Equipment: Machine Level: Beginner
9.2

Out of 10

Excellent

Exercise Rating    
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Smith Machine Shrug Images

Smith Machine Shrug
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Smith Machine Shrug
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Guide

Main Muscle:

  1. 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.
  2. Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
  3. While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
  4. Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
  5. 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.

Alternative Exercises For Smith Machine Shrug

Barbell Shrug

Muscle Targeted: Traps

8.4

Out of 10

Excellent

8.7

Out of 10

Excellent

Dumbbell Shrug

Muscle Targeted: Traps

8.7

Out of 10

Excellent