Smith Machine Shrug

Pro Tip

Try to lower the bar slowly for greater benefit.

How To

  1. Stand upright with your feet shoulder-width apart and arms extended in front of you, holding the bar with an overhand grip closer than shoulder-width apart.
  2. Rotate your wrists to unhook the bar.
  3. Exhale and shrug your shoulders upward while keeping your arms straight to raise the bar.
  4. Continue until you cannot shrug your shoulders any further while keeping your arms straight.
  5. Inhale and lower your shoulders, returning to the starting position.
  6. Place the bar back on the hooks.

Primary Muscle Groups

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Smith Machine

This machine can be used to reduce the amount of stabilizer muscles needed to perform an exercise.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Smith Machine Shrug

Alternatives

Exercises that target the same primary muscle groups with different equipment

Incline Barbell Row
Dumbbell High Shrug
Wide Grip Barbell Upright Row
Shrug
Cable Crossover Reverse Fly
Cable Upright Row
Reverse Fly Machine With Overhand Grip
Rope Face Pull
Reverse Fly Machine With Parallel Grip
Band Reverse Fly
Cable Crossover Row
Cable Shrug
EZ Bar Upright Row