Smith Machine Shrugs

Smith Machine Shrugs Instruction

• Approach the barbell and position your feet in an athletic stance slightly outside shoulder-width.
• Your knees are slightly bent and toes pointed straight ahead.
• The core is braced and engaged. Shoulders are pinned back and eyes fixed straight ahead.
• Back is flat with a neutral spine.
• Grip the barbell just outside shoulder-width.
• Unhook the barbell and lift (shrug) your shoulders straight up, think about bringing your traps to your ears. Quickly pause to hold the contraction.
• Your arms are passive.
• Release the hold and lower the bar to the starting position. 
• Don't lose your strong posture as you lower the bar.

*Tips*

• Focus on the isolation of the traps.
• Since you are using a Smith Machine, the barpath will be preset. 
• Refrain from using your arms to pull the bar up. The arms are merely a lever for your traps. 
• Don't use momentum or excess movement to elevate the bar. 
• You can put on heavier weight since you are using a Smith Machine.