MusclistSmith Machine Shrug
Smith Machine Shrug mainly works the traps, with help from the forearms. A machine exercise for back.
- Body part
- Back
- Equipment
- Machine
- Main muscle
- Traps
How to do it
Standing in the Smith machine with the bar at arm’s length, you lift your shoulders straight up toward your ears. The guided bar and safety hooks make it easy to set up and hold heavy without worrying about balance.
- Set the bar around mid-thigh height so unhooking is easy.
- Stand tall with arms straight and a neutral neck.
- Lift your shoulders straight up, pausing briefly at the top.
- Lower slowly to a full stretch; avoid rolling the shoulders.
Muscles worked
Also called
- Smith Shrug
How to track it
Musclist logs Smith Machine Shrug as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.