Smith Machine Standing Shrugs
A standing barbell shrug on the Smith machine that isolates the upper traps — the guided way to load shrugs heavy and safe.
Video
Body map
Primary
Upper back
Secondary
none
Step by step
- Set the Smith bar to about mid-thigh height and stand facing the bar with feet shoulder-width apart.
- Grip the bar slightly wider than shoulder width with palms facing the body.
- Unrack the bar by rotating the wrists and stand tall with arms hanging fully extended.
- Brace your core and shrug your shoulders straight up toward your ears as high as you can.
- Pause briefly at the top, squeezing the upper traps for a full beat without rolling the shoulders.
- Lower the bar slowly over 2 to 3 seconds back to the start position before the next rep.
Muscles and equipment
- Target muscle
- Upper back
- Secondary muscles
- none
- Equipment
- Machine
- Type
- Strength
Similar exercises
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Band ShrugUpper back · Band
-
Barbell Behind The Back 30 Degree ShrugUpper back · Barbell
-
Barbell DeadliftUpper back · Barbell
Log your sets. After a few weeks you will see whether it is moving. Free.