Smith Machine Shrug

Smith Machine Shrug Basics

Primary muscles worked: Traps

Synergist Muscles: Forearms

Mechanics: Isolation

Equipment: Smith Machine

How To Perform The Smith Machine Shrug

• Adjust the smith machine so that the safety pins or locks are just below the length of your arms when your standing upright with arms to the side.
• Bring the bar down and have it rest on the safety pins.
• Approach the bar so that the bar is in front of you.
• Squat down a bit and grasp the bar with an overhand grip with your hands shoulder width apart.
• Now, stand tall and lift the bar off of the safety pins.
• Begin the smith machine shrug by bringing your shoulders up towards your ears. Allow your arms to remain at full extension during the lift.
• Try and lift your shoulders as high as you can, and once this position is reached, you may lower your shoulders back to the neutral position.

Smith Machine Shrug Tips

• Do not roll your shoulders when performing the smith machine shrug.

Smith Machine Shrug and Sports Application

The smith machine shrug is a great exercise to strengthen the traps which are located behind the neck. Many sports require the traps in a more auxiliary role as well as protection from injury. Just a few examples of trap support include neck bracing in wrestling, in football, and the assistance it gives to the back and shoulders for rowing. So train your traps seriously to prevent injury and get that extra support you need.