Smith machine shrug
- Muscle group
- Shoulders
- Equipment
- Smith machine
- Primary muscles
- Upper back
- Secondary muscles
- Forearms
- Stand with feet shoulder-width apart and grip the bar with an overhand grip, unlocking it from the rack.
- Shrug your shoulders straight up toward your ears as high as possible, squeezing your traps at the top.
- Lower the bar back to the starting position with control.
Tips
- Keep your arms straight throughout the movement so the bar travels directly upward rather than swinging forward or backward.
- At the top of each rep, pause briefly with your shoulders raised as high as your mobility allows before lowering the bar with control.
- Stand close enough to the bar that it hangs directly in front of your thighs, keeping it in contact with or just clear of your body throughout the lift.
Common mistakes
- Rolling the shoulders forward or backward during the shrug instead of lifting them straight up toward the ears.
- Bending the elbows as the bar rises, which shortens the range of motion and takes the movement away from the intended straight-arm shrug.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
