Exercise description of the smith machine shrug.  Learn about the smith machine shrug with video and pictures.  Also learn how the smith machine shrug can improve your sports performance.

Primary muscles worked:  Traps

Synergist Muscles:  Forearms

Mechanics:  Isolation

Equipment:  Smith Machine

How to perform the exercise:  The athlete should adjust the smith machine to that the safety pins or locks are just below arm level if the athlete where standing upright with arms to the side. The athlete should then bring the bar down and have it rest on the safety pins. The athlete should approach the bar so that the bar is in front of the athlete. The athlete will squat down a bit and grasp the bar with an overhand grip with hands shoulder width apart. The athlete will then stand tall which will lift the bar off of the safety pins. Now the athlete may begin the smith machine shrug. The athlete will then bring their shoulders up towards their ears. The arms will remain at full extension in front of the athlete. The athlete should try and lift the shoulders as high as they can, and once this position is reached, the athlete may lower their shoulders back to the neutral position.

Spotting the exercise:  The spotter should ensure that the athlete does not roll their shoulders during the lift. Also, the spotter should ensure the athlete is standing with correct posture and not allowing the neck to come forward during the lift. If the athlete begins to struggle during the lift, the spotter can assist the athlete by applying upward force on the bar.

Sport specific 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.