Shrug - Smith Machine Narrow Stance
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Traps Strength Smith Machine Pull Gym
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Stand upright in a Smith Machine with your feet close together and your knees slightly bent. Hold the bar with an overhand grip (the palms facing the down) in front of your thighs. Your hands should be about shoulder-width apart. This is the starting position. Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement. Slowly lower the bar to the starting positions. Inhale during this movement. Repeat for the recommended number of repetitions.
The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.
Step 1
Stand in a Smith Machine with the bar in front of your thighs.
Stand upright in a Smith Machine with your feet close together and your knees slightly bent. Hold the bar with an overhand grip (the palms facing the down) in front of your thighs. Your hands should be about shoulder-width apart. This is the starting position.
Step 2
Shrug your shoulders by raising them as high as you can.
Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement.
Step 3
Lower the bar to the starting position.
Slowly lower the bar to the starting positions. Inhale during this movement. Hold the bar with an overhand grip (the palms facing the down) in front of your thighs. Your hands should be about shoulder-width apart.