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Exercise guide
Smith Machine Shrug
A Smith machine isolation exercise elevating the shoulders to target the trapezius with a fixed bar path.
What this exercise works
- Muscles
- trapezius · forearm flexors
- Goals
- hypertrophy
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand upright inside a Smith machine with the bar at thigh height.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar and let it hang in front of your thighs.
- Shrug your shoulders straight up toward your ears.
- Hold the top for a moment, then lower slowly.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep your arms straight so the traps, not the biceps, do the work.
- Lift straight up and down rather than rolling the shoulders.
- Keep your neck neutral and avoid jutting the chin forward.