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Exercise Description |
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Main Target Muscles |
Traps |
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Secondary Target Muscles |
None |
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Force Type |
Pull |
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Workout Type |
Strength Training |
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Gym Gear |
Machine |
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Fitness Level |
Beginner |
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Compound/Isolated |
Isolated |
Target Muscles: Traps
Machine Shrugs Overview
If you're looking for a way to build bigger, wider shoulders, the smith machine shrug exercise is a great option. This exercise targets the traps, which are the muscles that run from the neck's base to the shoulders' tops. The smith machine allows you to safely lift heavy weights and get a deep stretch at the bottom of the movement, making it ideal for building mass.
How to Do It?
- Load up the weight you intend to use on a smith machine to prepare for the smith machine shrug.
- Standing with your feet about shoulder-width apart, face the bar.
- Your hands should be roughly shoulder-width apart when you take the bar with an overhand grip and palms facing down. Pick up the barbell and release the safety while bending only at the knees.
- Let your shoulders droop as far as they will go while holding the barbell close to your torso. This is where the exercise will begin.
- Slowly raise your shoulders as high as you can.
- After pausing, bring the barbell back to its starting position gradually.
- Repeat for desired reps.
Machine Shrugs Tips
- Use your traps, not your biceps, to lift the weight.
- The barbell shrug exercise is more complicated and will benefit you more if you pause at the top. At the top of each rep, try pausing for a count of 1-3.
- There is no advantage to shrugging with your shoulders rolled forward or back. Raise and lower the barbell in a straight line.
