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Smith Shrug

A shrug performed in the Smith machine whose fixed bar path lets you overload the upper traps safely.

BackMachineScapular elevation

Primary

Trapezius (upper)

Secondary

Levator scapulaeForearm flexors

Equipment

Machine

Pattern

Scapular elevation

Setup

  1. 01Set the Smith bar at mid-thigh height.
  2. 02Grip the bar just outside the thighs.
  3. 03Stand tall and rotate the bar to unrack.
  4. 04Let the shoulders hang fully depressed.

Execution

  1. 01Shrug the shoulders straight up toward the ears.
  2. 02Squeeze the traps hard at the top.
  3. 03Hold the peak for one second.
  4. 04Lower slowly to a full shoulder drop.

Checkpoints

  • -Arms stay straight; the traps do the lifting.
  • -The shrug travels straight up, not rolled backward.
  • -The neck stays neutral, not jutting forward.
  • -The bottom reaches a full stretch each rep.

Common mistakes

  • -Rolling the shoulders in a circle.
  • -Bending the elbows to hitch the bar higher.
  • -Using tiny partial reps with excessive weight.
  • -Jutting the chin forward during the shrug.

Programming notes

  • -Use 3 to 4 sets of 8 to 15 reps.
  • -The fixed path suits heavy loading; add straps when grip limits sets.
  • -Progress with a 2 second top hold before adding plates.

Related exercises

Barbell Shrug

Barbell / Shoulders

Cable Shrug

Cable / Back

Smith Upright Row

Machine / Shoulders

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