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운동 라이브러리
Smith Shrug
A shrug performed in the Smith machine whose fixed bar path lets you overload the upper traps safely.
등머신Scapular elevation
주동근
승모근 (상부)
협응근
견갑거근전완 굴곡근
장비
머신
패턴
Scapular elevation
준비 자세
- 01Set the Smith bar at mid-thigh height.
- 02Grip the bar just outside the thighs.
- 03Stand tall and rotate the bar to unrack.
- 04Let the shoulders hang fully depressed.
수행
- 01Shrug the shoulders straight up toward the ears.
- 02Squeeze the traps hard at the top.
- 03Hold the peak for one second.
- 04Lower slowly to a full shoulder drop.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -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.