A variation of the traditional shrug exercise that uses the Smith machine for more stability.
- +Allows to lift heavy weight safely
- +Targets trapezius muscles effectively
- +Good for beginners
- –Limited range of motion compared to free weights
- –May lead to muscle imbalances due to fixed movement path
This exercise targets:
Upper Back
Traps
Shoulders
Rear Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the Smith bar to mid-thigh height and add light plates
- Stand centered, feet hip-width, bar in front of thighs; set safeties just below bottom position
- Grip the bar overhand, shoulder-width; wrists straight, arms long
- Unrack, soften knees, chest up, core tight, head neutral
- Shrug shoulders straight up toward ears; do not roll or bend elbows
- Squeeze at the top for 1–2 seconds
- Lower slowly to a full stretch, keeping control
- Breathe out on the shrug, in on the way down; increase weight only with perfect form