Smith Back Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Levator Scapulae, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Smith Machine Shrug
How to: Smith Back Shrug
- Stand in front of a Smith machine with your feet shoulder-width apart.
- Position the bar on your upper traps and grasp it with both hands.
- Keeping your arms straight, shrug your shoulders upward towards your ears.
- Hold for a moment at the top of the movement before lowering back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting with the arms instead of the shoulders.
- Bending the back instead of keeping it straight.
- Using excessive weight, compromising form.
Modifications
- Use a lighter weight or perform the exercise without weight to master form.
- Perform the exercise seated if balance is an issue.
Tips
- Keep your back straight to avoid straining.
- Focus on squeezing your shoulder blades together at the top.
- Start with a lighter weight to focus on form before increasing the weight.
Smith Back Shrug Alternatives
Tags
back
trapezius
strength
smith machine
shoulder shrug
intermediate