Smith Machine Shrugs
Smith Machine Shrugs are a shoulder exercise and primarily target the upper trapezius muscles. To a lesser degree, they also work the levator scapulae and the rhomboids.
Equipment
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Introduction
The Smith Machine Shrug is a highly effective exercise designed to target the trapezius muscles, which are crucial for shoulder stability and upper back strength. Utilizing the Smith machine for this movement provides a controlled environment, allowing for a more focused contraction of the traps without the need to balance a free weight barbell. This exercise is particularly beneficial for those looking to enhance their upper back aesthetics and improve their posture. By incorporating Smith Machine Shrugs into your routine, you can achieve greater muscle hypertrophy and strength in the upper back, contributing to a more balanced and powerful physique.Execution
How to Perform Smith Machine Shrugs
Setup
- Position the Smith machine bar at about thigh level.
- Stand with your feet shoulder-width apart and grasp the bar with an overhand grip (palms facing down), hands slightly wider than shoulder-width apart.
- Ensure your back is straight, chest up, and core engaged.
- Unlock the bar from the safety catches by rotating your wrists.
Execution
- Inhale deeply and keep your arms straight but not locked.
- Shrug your shoulders upward towards your ears as high as possible, squeezing your trapezius muscles at the top of the movement.
- Hold the contraction for a brief moment.
- Exhale as you slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
Finishing
- After completing your set, carefully rotate your wrists to lock the bar back into the safety catches.
- Ensure the bar is securely locked before stepping away from the Smith machine.