Smith Back Wide Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius Upper Fibers
- Equipment
- Smith machine
- Body Part
- Back
- Primary Muscle
- Trapezius Upper Fibers
- Secondary Muscles
- Levator Scapulae, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Smith Machine Shrug
Visualised Target Muscle Groups
Front
Back
How to: Smith Back Wide Shrug
- Set the Smith machine to a comfortable height and load the desired weight.
- Stand with your feet shoulder-width apart, grasp the bar with a wide grip.
- Keep your arms straight and lift your shoulders towards your ears, squeezing the traps at the top.
- Lower back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Lifting with the arms instead of the shoulders.
- Leaning forward or backward excessively.
- Not fully extending the range of motion.
Modifications
- Reduce the weight if you cannot maintain proper form.
- Perform the shrug seated for better stability.
Tips
- Ensure to keep your back straight during the lift.
- Focus on using the traps to lift, not your arms.
- Control the weight both upwards and downwards.
Smith Back Wide Shrug Alternatives
Tags
back
trapezius
strength
smith machine
shrug
upper body
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