Target Muscle

    Traps

    Equipment

    Smith Machine

    Difficulty

    Beginner

    Category

    Strength

    BackSmith Machine

    Smith Shrug

    The smith shrug is an exercise performed on a Smith machine to target the trapezius muscles. It involves lifting the shoulders 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. 1

      Stand with your feet shoulder-width apart and your knees slightly bent.

    2. 2

      Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.

    3. 3

      Keep your arms straight and your shoulders relaxed.

    4. 4

      Lift your shoulders up towards your ears, squeezing your traps at the top.

    5. 5

      Hold for a moment, then slowly lower your shoulders back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Traps Exercises

    Master The Smith Shrug with Forge

    Get personalized coaching, form feedback, and workout plans featuring Smith Shrug and other exercises tailored to your goals.

    Join the Waitlist