Smith Machine Shrug

Instructions

The Smith Machine Shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. This exercise helps to build and strengthen the muscles in the upper back and neck area. Here's a step-by-step guide on how to perform the exercise correctly: Setting Up: Adjust the Smith Machine Bar: Set the bar to a height that is just below your hips when you are standing upright. Choose the Appropriate Weight: Load the bar with a weight that you can lift with proper form. Position Your Body: Stand facing the Smith Machine bar. Place your feet shoulder-width apart for stability. Stand close to the bar with your hands gripping the bar slightly wider than shoulder-width apart, using an overhand grip (palms facing down). Lift the Bar: Unlock the bar from the safety catches by rotating it. Stand upright with the bar hanging at arm's length in front of you. Engage Your Core: Tighten your core muscles to stabilize your body throughout the movement. Shrug Your Shoulders: Exhale as you lift your shoulders straight up towards your ears. Keep your arms straight and focus on using your trapezius muscles to lift the weight. Hold the top position for a brief moment, squeezing your traps. Lower the Bar: Inhale as you slowly lower your shoulders back down to the starting position. Maintain control to avoid letting the weights drop quickly.