TETSUSmith Shrug
The Smith Shrug is a smith machine exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
trapsback
shoulders
smith machine
How to do the Smith Shrug
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms straight and your shoulders relaxed.
- Lift your shoulders up towards your ears, squeezing your traps at the top.
- Hold for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Shrug work?
The Smith Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Smith Shrug?
You need a smith machine to perform the Smith Shrug.
How many sets and reps of the Smith Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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