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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Smith Machine Shrug
TrapsBeginner

Smith Machine Shrug

A shrug using the fixed vertical bar path of a Smith machine. Offers a stable setup for heavy upper-trap work.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Forearm Flexors
  • Rhomboids
Sets
3–4
Reps
10–15
Rest
60s

How to perform

Smith Machine Shrug movement

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.

  1. 1

    Keep the arms straight and core braced.

  2. 2

    Shrug the shoulders straight up.

  3. 3

    Squeeze at the top.

  4. 4

    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.

Details

Body parts
Shoulders · Neck · Upper Body
Equipment
Smith Machine
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Barbell ShrugBeginner→
  • Machine ShrugBeginner→
  • Smith Machine Behind-the-Back ShrugBeginner→

Similar Exercises

  • Smith Machine Upright RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.