The smith back shrug is a strength exercise targeting the trapezius muscles, performed using a smith machine. It involves lifting the shoulders straight up towards the ears while holding a barbell, focusing on squeezing the traps at the top of the movement.
Also Works
Shoulders
How to Perform
1
Stand with your feet shoulder-width apart and your knees slightly bent.
2
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Keep your arms straight and allow the barbell to hang in front of your thighs.
4
Lift your shoulders straight up towards your ears, squeezing your traps at the top.
5
Hold for a moment, then lower your shoulders back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Stand with the bar behind you to target the mid and lower traps more than front shrugs.
•Squeeze your shoulder blades together as you shrug up to emphasize the retraction component.
•Hold the top position for 2-3 seconds for maximum trap engagement.
Common Mistakes
•Rolling the shoulders forward or backward instead of shrugging straight up and slightly back.
•Using too much weight and barely moving the shoulders, resulting in minimal trap activation.
•Bending the elbows to use the biceps to assist the shrug.