Smith Machine Shrug

The Smith guide lets you load the upper traps heavily with a stable vertical line.

• Isolation
• Machine
• Beginner

How to do it

• Guided bar in front of your thighs
• Shrug straight up
• Squeeze at the top and lower in control

Sets, reps and tempo

Ranges: 10–15 reps · 0–2 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Gaining momentum with your knees
• Rolling your shoulders in circles

Muscles worked

Primary

• Traps

Alternatives

• Barbell Shrug
• Shrug