Shrug (Smith Machine)

How to do it

1. Set the bar at about mid-thigh height and grip it just outside your thighs, about shoulder width.
2. Stand tall with straight arms and the bar resting against the front of your thighs.
3. Drive your shoulders straight up toward your ears as high as you can.
4. Hold the top for a moment.
5. Lower slowly until your shoulders are back down and stretched.

Key cues

• Straight arms
• Shoulders to the ears
• Pause at the top
• Lower slowly
• Head and legs still

Common mistakes

• Swinging the body to move the bar
• Bending the elbows to lift the weight
• Using so much weight that you can't hold the top
• Cutting the lowering short

Muscles worked

Primary

Traps

Secondary

Upper back and forearms

Equipment

Smith machine and weight plates.

Variations

• Shrug (Dumbbell)

  Dumbbell · Traps · Isolation

• Shrug (Barbell)

  Barbell · Traps · Isolation

• Shrug (Cable)

  Cable · Traps · Isolation

References

1. StrengthLog: Barbell Shrug
2. BarBend: Shrugs