Beginner
Smith machine shrug
Shrugs on the Smith machine, where the bar runs on fixed rails.
- Works
- Traps
- Equipment
- Smith machine
How to do it
- 1Set the bar at mid-thigh height and stand close to it.
- 2Grip it just wider than your hips, unhook it and stand tall with straight arms.
- 3Lift your shoulders straight up towards your ears and hold for a moment.
- 4Lower them slowly, and hook the bar back on the rails after the set.
Coach's tips
- Keep your arms straight. Only your shoulders move.
Smith machine taken? Do this instead
Same muscles, different equipment. Closest match first.