Shrug (Smith Machine)

An isolation exercise that targets the traps muscles by raising the shoulders toward the ears while holding a loaded bar, performed on the smith machine for stability.

Instructions

1. Set the bar to mid-thigh height on the smith machine. Load the bar with an appropriate weight.
2. Stand facing the bar with feet hip-to-shoulder width apart. Grasp the bar with a pronated grip (palms facing down), positioned slightly wider than shoulder width.
3. Stand upright with the bar held at arm’s length in front of your thighs. Your shoulders should be in a neutral position. This is your starting position.
4. Elevate your shoulders toward your ears in a shrugging motion, exhaling as you raise the weight.
5. Continue the upward movement until your shoulders reach their maximum elevation, typically bringing them up to ear level.
6. Hold the top position for a moment, squeezing your traps muscles.
7. Lower your shoulders back to the starting position under control, inhaling as you lower the weight.
8. Repeat for the desired number of repetitions.

Tips

• Move only at the shoulders; keep your arms straight and avoid bending your elbows throughout the movement.
• A wider grip emphasizes the upper traps more than a narrower grip.
• Full range of motion is important; depress your shoulders fully at the bottom to achieve a complete stretch.
• You can adjust hand position (wider or narrower) to emphasize different parts of the traps.
• The smith machine’s fixed path allows you to focus on the shrugging motion without stabilizing the bar.
• Use heavy weight for this exercise; the traps can handle substantial loads.