How to do a Smith Machine Shrug

Authored by Fitbod

About Smith Machine Shrug

Sets Logged
259,161
Popularity Rank
413th
Difficulty
Beginner
Trapezius Strength
96 mSCORE 5th
Equipment Required
  • Photo of Smith Machine
    Smith Machine
Primary Muscles
Secondary Muscles

Instructions: How To

A variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.

  1. Stand upright with your feet at shoulder-width apart and the hooked smith machine bar at mid thigh height.
  2. Grab ahold the bar shoulder-width apart with extended arms by slightly flexing your knees and hips.
  3. Unhook the bar and brace your core to maintain a neutral spine.
  4. While keeping your chest out and shoulders back, glide your shoulder towards your ears.
  5. Lower your shoulders and the bar back to the starting position.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    35
    lbs
    1 Rep Max
    45
    lbs
  • intermediate
    8
    reps
    45
    lbs
    55
    lbs
  • advanced
    8
    reps
    55
    lbs
    70
    lbs

Enter your stats to calculate your Sets & Reps