Smith Machine Shrug

Upper trap
Smith Machine Shrug gif

Coach's Tips

It's a trap muscle workout with a Smith machine. Pull your shoulders towards your ears to contract your trap muscles!

How to Smith Machine Shrug

Starting Position

1. Stand with your feet hip-width apart in the middle of the Smith Machine. Make sure the bar is at a comfortable height.

2. Place your hands just outside of your shoulders on the bar, with an overhand grip.

3. Engage your core and keep your chest up.

Proper Form

1. Take a deep breath in and as you exhale, slowly lift your shoulder up towards your ears.

2. Hold for one second at the top before slowly releasing your shoulder back down.

3. Repeat for desired number of repetitions.

Breathing Technique

1. Take a deep breath in as you begin the exercise.

2. Exhale as you lift your shoulders up towards your ears.

3. Inhale as you release your shoulder back down.


1. Make sure to keep your core engaged throughout the exercise.

2. Do not swing the bar up or jerk the movement.

3. Keep your breathing consistent.

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