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All exercises

Smith shrug

Beginner

Smith shrug is a isolation smith machine exercise for the traps, also working the front delts.

What it works

Primary muscle

Traps

Also works

Front delts

Equipment
Smith machine
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. 3Keep your arms straight and your shoulders relaxed.
  4. 4Lift your shoulders up towards your ears, squeezing your traps at the top.
  5. 5Hold for a moment, then slowly lower your shoulders back down to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell shrugBarbell
  • Dumbbell shrugDumbbell
  • Dumbbell incline shrugDumbbell
  • Cable shrugCable
  • Band shrugResistance band
  • Smith back shrugSmith machine

Harder variations

  • Dumbbell decline shrugDumbbell
Logged today · 90 seconds restSmith shrug

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