Shrug - Smith Machine

Recommendations: 2-3 Sets, 8-12 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 about shoulder-width apart and your knees slightly bent. Hold the bar with either an overhand grip (the palms facing the thighs) or a mixed 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 barbell 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 barbell in front of you in front of your thighs.

shrug-smith-machine-step-0

Stand upright in a Smith Machine with your feet about shoulder-width apart and your knees slightly bent. Hold the bar with either an overhand grip (the palms facing the thighs) or a mixed grip. 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.

shrug-smith-machine-step-1

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 barbell to the starting position.

shrug-smith-machine-step-2

Slowly lower the barbell to the starting positions. Inhale during this movement. Hold the bar with either an overhand grip (the palms facing the thighs) or a mixed grip. Your hands should be about shoulder-width apart.