Movement overview

The Smith Shoulder Shrug is an isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.

Step-by-step cues

1. Set the Smith machine bar to a height just below your waist.
2. Stand with your feet shoulder-width apart, positioning yourself under the bar.
3. Grip the bar with an overhand grip, hands slightly wider than shoulder-width.
4. Unlock the bar by rotating it forward, keeping your arms straight.
5. Lift your shoulders towards your ears in a shrugging motion, squeezing the trapezius muscles at the top.
6. Hold the contraction briefly, then slowly lower your shoulders back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged to maintain stability throughout the exercise.
• Avoid using momentum; focus on slow and controlled movements.
• Ensure your elbows remain straight to isolate the trapezius muscles effectively.
• Exhale as you lift your shoulders and inhale as you lower them.
• Start with a lighter weight to perfect your form before increasing the load.
• Maintain a neutral spine position throughout to prevent strain on the lower back.