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Traps and neck

Smith Machine Shrug

The Smith Machine Shrug is a strength exercise in a Smith machine for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.

Level: BeginnerEquipment: Smith machineSingle-joint (isolation)

How to do it

  1. Set the Smith machine bar at mid-thigh height and load it.
  2. Stand close to the bar, grip it overhand just outside shoulder width and unhook it.
  3. Stand tall with the bar against the thighs and the arms straight.
  4. Shrug the shoulders straight up toward the ears and hold briefly.
  5. Lower the shoulders slowly and re-hook the bar after the last rep.

Tips

  • The fixed track removes balance, so focus on a full squeeze at the top.
  • Stand so the bar runs straight up the front of the thighs.
  • Keep the neck relaxed.

Common mistakes

  • Standing too far from the bar so it pulls you forward.
  • Rolling the shoulders.
  • Forgetting to rotate the bar back into the hooks.

Muscles worked by the Smith Machine Shrug

  • Upper traps Primary68%
  • Mid traps Secondary12%
  • Forearm flexors Minor8%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Smith Machine Shrug alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Smith Machine Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Smith Machine Shrug good for beginners?

Yes. The Smith Machine Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Smith Machine Shrug?

For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.

How do you make the Smith Machine Shrug harder?

Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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