Smith Machine Shrug
The Smith machine shrug lets you load the traps heavier than free-weight shrugs because the fixed bar path eliminates balance demands. It is ideal for trap hypertrophy with maximum weight.
How to Perform
Stand in the center of the Smith machine, grab the bar with a shoulder-width overhand grip.
Unrack the bar and let it hang at full arm extension in front of your thighs.
Shrug straight up as high as possible, squeezing the upper traps for a two-count.
Lower the bar slowly — do not just drop your shoulders.
Common Mistakes to Avoid
Standing off-center, which causes uneven loading and potential injury.
Rolling the shoulders, which adds no benefit and risks rotator cuff irritation.
Using straps too early instead of building grip strength alongside trap strength.
Muscle Activation
Variations
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