Smith-Machine Back Shrug
Build bigger traps! Smith Machine Shrugs isolate your upper back for maximum growth. Proper form is key!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup: Position yourself in front of a Smith machine with the bar at mid-thigh level.
Load the bar: Load the bar with the desired amount of weight.
Position: Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar using an overhand grip with your hands about shoulder-width apart.
Lifting: Unrack the bar by twisting the bar to disengage the safety and straighten your torso to lift.
Execution: Keep your arms fully extended and your back straight throughout the exercise. Shrug your shoulders as high as possible, elevating them towards your ears.
Contract: Squeeze your traps at the top of the movement, holding the contraction for a moment.
Lowering: Slowly lower your shoulders back to the starting position.
Repetitions: Repeat the movement for the desired number of repetitions.
Re-rack: After completing the set, re-rack the bar by twisting it back into the locked position.
Ensure to perform each repetition with control, avoiding any jerky movements or using momentum to lift the weight. Adjust the weight as needed to perform the exercise safely and effectively.
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