Smith Machine Shrug
A shrug using the fixed vertical bar path of a Smith machine. Offers a stable setup for heavy upper-trap work.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Set the Smith bar at mid-thigh height, grip it overhand at shoulder width, unhook it and stand tall.
Keep the arms straight and core braced.
Shrug the shoulders straight up.
Squeeze at the top.
Lower under control, then rehook the bar at the end of the set.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Straight up
Pause and squeeze
Arms stay long
Common mistakes
Rolling the shoulders
Bouncing the reps
Bending the elbows
Safety notes
Set the safety stops just below the starting height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.