Shoulders / Beginner / Isolation (single joint)

Smith Machine Shrug

A standing shrug with a Smith machine bar that builds the upper traps.

At a glance

Primary

Upper traps

Secondary

Forearms & grip

Equipment

Smith machine

Movement pattern

Shrug, Grip

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Set the Smith bar at about thigh height and stand facing it.
2. Grip the bar overhand at shoulder width and unrack it with straight arms.
3. Shrug your shoulders straight up toward your ears.
4. Hold briefly, then lower slowly.

Tips

• Do not roll the shoulders.
• Keep the arms straight.

Common mistakes

• ✗ Rolling the shoulders in circles.

  Why it hurts: Rolling under load grinds the shoulder joint and adds nothing for the traps.

  ✓ Instead: Lift straight up toward the ears, pause, and lower straight down.

• ✗ Chin pokes forward.

  Why it hurts: The neck strains under the load.

  ✓ Instead: Keep the chin tucked, as if holding an egg under it.

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