Smith Shrug
Step by step
How to perform
- Grasp the bar with both hands, about shoulder-width apart, and lift it off the rack by straightening your torso and legs.
- Lower your shoulders as much as possible, creating a stretch in your upper traps, and then raise your shoulders as high as possible, shrugging them towards your ears.
- Hold the shrug at the top for a moment to maximize the contraction in your traps.
- Slowly lower your shoulders back down to the starting position and repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Smith Shrug is a strength training exercise that primarily targets the trapezius muscles, promoting muscle growth and improving upper body strength. It is an excellent workout for athletes, bodybuilders, or anyone looking to develop their shoulder and upper back muscles. People may choose this exercise to enhance their physical performance, improve posture, or achieve a more defined upper body look.
Coaching cues
Form tips
Avoid jerking or using momentum to lift the weight. This is a common mistake that can lead to injuries. Instead, lift the barbell by elevating your shoulders as high as possible, hold for a moment, and then lower it back down in a controlled manner.
Focus on the muscles you're working. This means really feeling the contraction in your traps when you lift the weight and not just going through the motions. This mind-muscle connection can help you get the most out of the exercise.
Another common mistake is using too much weight.
Keep exploring
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Same primary muscle, with matching equipment first.