Shrug - Smith Machine Kneeling Behind
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.
Position the bar of a Smith Machine at its lowest level. Kneel upright in a Smith Machine. Hold the bar with either an underhand grip (the palms facing the up) behind your back. 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
Kneel in a Smith Machine with the barbell in behind your back.
Position the bar of a Smith Machine at its lowest level. Kneel upright in a Smith Machine. Hold the bar with either an underhand grip (the palms facing the up) behind your back. 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 either an overhand grip (the palms facing the thighs) or a mixed grip. Your hands should be about shoulder-width apart.