Shrug - Smith Machine Seated Behind
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Traps Strength Smith Machine Flat Bench Pull Gym
Purpose: This exercise focuses on the middle traps.
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Sit at the end of a flat bench in a Smith Machine, facing down the bench and away from the bar. Hold the bar behind your back with an underhand grip. 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. Hold the bar behind your back with an underhand grip. Your hands should be about shoulder-width apart. 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
Sit at the end of a flat bench in a Smith Machine with the bar held behind your back with your arms extended.
Sit at the end of a flat bench in a Smith Machine, facing down the bench and away from the bar. Hold the bar behind your back with an underhand grip. Your hands should be about shoulder-width apart. This is the starting position.
Step 2
Shrug your shoulders, 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
Lowe the bar to the starting position.
Slowly lower the bar to the starting positions. Inhale during this movement. Hold the bar behind your back with an underhand grip. Your hands should be about shoulder-width apart.