How To Do Smith Machine Shrugs

Smith Machine Shrugs Exercise

Smith Machine Shrugs Exercise is an effective exercise for targeting the traps, the upper back, the shoulders, biceps and forearm muscles.

It also engages the core to stabilise the body and support the lower back.

Smith Machine Shrugs can be done as a warm up for the rotator cuff, shoulders and upper back before doing pressing exercises for the chest and shoulders.

It can also be done as a finisher in a back or shoulder workout.

Smith Machine Shrugs How To

  • Set a barbell at a Smith Machine at a height above knee level.
  • Take a shoulder width overhand grip on the bar. Tighten your core, arch your lower back, push your chest out and bend at the knees.
  • Extend the knees and lift the bar up to a height just above knee level. Make sure your shoulders stay low; like the bar is pulling your shoulders down.
  • Stabilise your position, take a deep breath then exhale. Shrug the barbell straight up as high as you can. Think about pushing your traps into your ears. Hold the top position for a count of “one”.
  • Resist the weight as you bring the barbell back to starting position. Get a good stretch at the bottom.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Smith Machine Shrugs is an exercise where you can go heavy safely.

Unlike regular Barbell Shrugs, you do not have to worry about balance and stability.

Do not rotate your shoulders during the shrug. Just follow an up and down motion.

Do not bend at the hips and use momentum to shrug the weight up.

Variations: Barbell Shrugs, Behind The Back Shrug

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Smith Machine Shrugs