Smith Machine Shrug
A Smith machine isolation movement that vertically targets the trapezius muscles, primarily building upper back strength and hypertrophy through shoulder elevation.
About Exercise
Equipment
Smith Machine
Difficulty
1/5 • 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
Medium
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
60-120 seconds • Shorter rest for high-rep sets.
How to Perform
Position the Smith machine bar just below hip height. Stand tall, grip the bar slightly wider than shoulder width using an overhand grip, and unhook the safety catches.
- Maintaining straight arms, shrug your shoulders vertically toward your ears as high as possible.
- Squeeze the traps hard at the peak contraction for one count.
- Slowly lower the bar back down, fully stretching the traps at the bottom.
- Keep your torso motionless and head neutral throughout the movement.
Coaching Tips
Form Cues
- Lift straight up
- Shoulders to ears
- Squeeze the top
- Control the descent
Breathing
Inhale while lowering the weight; exhale forcefully as you shrug the bar upward and brace your core.
Tempo
2-1-1
Range of Motion
Shrug the shoulders from a fully relaxed, depressed position to maximum elevation near the ears.
Safety
Safety Notes
- Use safety pins to prevent the bar from dropping excessively.
- Avoid letting the head jut forward during the shrug.
Spotting
Not recommended; the safety catches on the Smith machine should be set to stop the bar just below full extension.
Common Mistakes
- Rolling the shoulders forward or backward.
- Using momentum to lift the bar.
- Bending the elbows to assist the pull.
- Using excessive weight that limits range of motion.
When to Avoid
- Acute neck or shoulder pain
- Severe rotator cuff injuries
Flexibility Needed
- Sufficient grip strength
Build Up First
- Ability to maintain a neutral spine
Also known as
Smith Shrug, Smith Machine Standing Shrugs
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Shrug
Smith Machine
Traps
Smith Machine Behind Back Shrug
Smith Machine
Traps
Machine Shrug
Machine Alternate Arm Curl, Machine Alternate Arm Curl
Traps
Smith Machine Drag Curl
Smith Machine
Biceps
Smith Machine Bench Press
Smith Machine, Flat Bench
Chest
Smith Machine Upright Row
Smith Machine, Plates
Shoulders
Smith Machine Shoulder Press
Smith Machine, Incline Bench
Shoulders
Smith Machine Incline Bench Press
Smith Machine, Incline Bench
Chest
Smith Machine Romanian Deadlift
Smith Machine
Hamstrings
Smith Machine Squat
Smith Machine
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
