Smith Machine Shrug: how to do it right
In short: The Smith machine shrug isolates the upper traps through a shoulder elevation, with maximum tension at mid-range.
How to do it, step by step
- 1Stand under the guided bar, arms straight, overhand grip at shoulder width, shoulders relaxed downward.
- 2Raise your shoulders toward your ears while keeping your arms completely straight, without pulling with your biceps.
- 3Don't roll your shoulders: the path is strictly vertical, up and down on the same axis.
- 4Lower under control until you feel the trapezius stretch, with no jerk or bounce.
- 5Continuous rhythm, about 1 second up, 2 seconds down, with no dead time.
The mistake to avoid
Don't bend your elbows to pull: your arms are just hooks.
Other common mistakes
- Rolling the shoulders in circles: it stresses the joint for no gain, keep a purely vertical path.
- Bending the elbows to help: the biceps steal the work, lock your arms straight.
- Going too heavy and doing mini-reps: lower the weight to cover the whole active mid-range.
- Neglecting the eccentric by dropping at the bottom: control the descent to keep tension continuous.
Muscles worked
- Main:
- Traps
The upper traps are the prime mover: they elevate the scapula (shoulder shrug). The middle trapezius fibers help slightly with retraction. The levator scapulae assists discreetly at the start of the movement.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do the shrug correctly?
Stand under the guided bar, arms straight, overhand grip at shoulder width, shoulders relaxed downward. Raise your shoulders toward your ears while keeping your arms completely straight, without pulling with your biceps, on a strictly vertical path. Lower under control until you feel the trapezius stretch, with no jerk or bounce. About 1 second up, 2 seconds down.
How high do I raise my shoulders?
Don't try to shrug all the way to touch your ears: you quickly hit a passive bony stop and the muscle gains nothing more. Don't let everything drop limply at the bottom either. Stay in the active middle zone, where tension is highest, with a controlled descent until you feel the trapezius stretch.
Where should I feel the shrug?
You should feel the upper traps, from the base of the neck to the top of the shoulders, lifting the shoulder blade. The levator scapulae assists discreetly at the start of the movement. If you feel your arms or forearms before your traps, either you're bending your elbows or the weight is beyond your grip: in that case use straps or go lighter.
What tempo for the shrug?
About 1 second up, 2 seconds down, continuous movement with no dead time. A short one-second pause at the top of each rep, with no jerk, multiplies the burn in the upper trap. This muscle responds to time under tension, not speed.