Shoulders

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Smith Machine Shrugs

Exercise Data

Type: Strength

Main Muscle Worked: Traps

Other Muscles: Middle Back, Shoulders

Equipment: Barbell

Mechanics Type: Isolation

Level: Beginner

Sport: No

Force: Pull

9.0

Excellent

Smith Machine Shrugs - Images

START

FINISH

1. To begin, set the bar height on the smith machine around the middle of your thighs. Once the

correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing

you) shoulder width apart from each other.

2. Lift the barbell up and fully extend your arms with your back straight. This is the starting position.

3. While exhaling, elevate the bar by raising your shoulders until they come close to touching your

ears.

4. Hold the contraction for a second before lowering the bar back down to the starting position while

inhaling.

5. Repeat for the recommended amount of repetitions.

Variations:

1. This exercise can be performed using a squat rack with a barbell. However, be careful not to

select a weight that is so heavy that it causes you to break good form as you do not have the

support of the smith machine for this variation. Too much weight can harm your back.

2. You can also use dumbbells to perform this exercise.

Smith Machine Shrugs - Guide

Alternative Exercises For Smith Machine Shrugs