Smith machine shoulder shrug

Muscles worked: Back
Back
🔧 smith machine ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set the Smith machine bar below your waist. Stand with feet shoulder-width apart, under the bar. Grip the bar with an overhand grip, slightly wider than shoulder-width. Unlock the bar, arms straight. Shrug shoulders, squeezing the traps at the top. Briefly hold, then slowly lower. Repeat.

Tips

Engage your core for stability. Avoid momentum; move slowly and controlled. Keep elbows straight to isolate the traps. Exhale on the lift, inhale on the lower. Start light, focus on form. Maintain a neutral spine.

Similar exercises

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