Smith 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
- Alternate Names
- Smith Machine Shrug
Visualised Target Muscle Groups
Front
Back
How to: Smith Shrug
- Stand facing the Smith machine with feet shoulder-width apart.
- Position the barbell just above your collarbone, gripping it with both hands.
- Engage your core and keep your arms straight without locking elbows.
- Lift your shoulders towards your ears as high as possible, holding for a second at the top.
- Lower back down slowly to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight which can lead to poor form.
- Failing to engage the shoulder blades properly.
- Not controlling the weight during the movement.
Modifications
- Use lighter weights to reduce strain on the shoulders.
- Perform the exercise seated for more stability.
Tips
- Keep your back straight and avoid leaning forward.
- Focus on squeezing your shoulder blades at the top of the movement.
- Ensure the bar is kept close to your body.
Smith Shrug Alternatives
Tags
trapezius
strength
shoulders
muscle building
Smith machine
weightlifting
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