Shrug (Smith)

Stand in the Smith machine holding the bar. Shrug up towards your ears. Since the bar path is fixed, you can focus purely on the squeeze at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper traps

mid traps

What you need and how to position yourself before starting.

smith machine

Bilateral

Standing

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright in front of the Smith machine with your feet shoulder-width apart.
- Position the bar at about mid-thigh level and ensure it is secured on the hooks.
Step 2Position Your Body
- Step under the bar and position it on the upper part of your traps, just below your neck.
- Grip the bar with your hands slightly wider than shoulder-width apart, keeping your elbows pointed down.
Step 3Lift the Bar
- Engage your core and lift the bar off the hooks by extending your legs and standing upright.
- Ensure that your feet are firmly planted on the ground and your back is straight.
Step 4Perform the Shrug
- With your arms straight, shrug your shoulders up towards your ears as high as possible.
- Hold the contraction at the top for a brief moment while keeping your neck neutral.
Step 5Lower the Bar
- Slowly lower your shoulders back down to the starting position, maintaining control of the movement.
- Ensure that you do not roll your shoulders; keep the movement vertical.
Step 6Repeat
- Repeat the shrugging motion for the desired number of repetitions, focusing on form and control.
Step 7Finish the Exercise
- After completing your reps, carefully re-rack the barbell back onto the hooks.
- Ensure you maintain a straight back as you step away from the Smith machine.