Smith Machine Shrug
Smith Machine Shrug is an isolation exercise targeting the upper trapezius to build size and strength, using a guided bar path for stability and focus on trap contraction.
About Exercise
Equipment
Smith Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps, Mid Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the Smith machine bar to mid-thigh height. Stand with feet shoulder-width apart, grip the bar overhand slightly wider than shoulders, unrack and extend arms with slight elbow bend.
- Elevate shoulders straight up toward ears, keeping arms extended.
- Squeeze trapezius muscles at the top position.
- Lower shoulders slowly in a controlled manner back to start.
- Maintain neutral spine and engaged core throughout.
- Avoid rolling shoulders forward or backward.
Coaching Tips
Form Cues
- Shoulders up and back
- Squeeze traps hard
- Arms stay straight
- No momentum
Breathing
Inhale as you lower the bar, exhale as you shrug up. Brace your core before each rep.
Tempo
2-1-2
Range of Motion
Shrug shoulders up until they nearly touch ears, lower until full stretch in traps with shoulders relaxed but spine neutral.
Safety
Safety Notes
- Set safety pins to prevent bar drop
- Avoid hyperextending spine at top
- Use wrist straps for heavy loads if grip fails
- Stop if neck or shoulder pain occurs
Spotting
Spotting not typically needed due to machine guides; assist unracking if overloaded and guide bar if form fails.
Common Mistakes
- Leaning head forward
- Rocking body for momentum
- Rounding shoulders
- Excessive elbow bend
- Dropping weight rapidly
When to Avoid
- Acute neck strain
- Shoulder impingement
Flexibility Needed
- Adequate shoulder elevation range
Build Up First
- Basic standing posture control
Also known as
Smith Shrugs, Machine Trap Shrug, Guided Bar Shrug
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