The Smith Shrug exercise is a weightlifting exercise that primarily targets the trapezius muscles in the upper back and shoulders. It is typically performed using a Smith machine, which is a piece of gym equipment that has a barbell attached to a sliding track.
How to perform
To perform the Smith Shrug exercise, follow these step-by-step instructions:1. Stand with your feet shoulder-width apart in front of the Smith machine.
2. Adjust the barbell on the Smith machine to a height that is just below your waist.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Stand up straight with your knees slightly bent and your shoulders pulled back.
5. Lift the barbell straight up by shrugging your shoulders towards your ears. Keep your arms straight throughout the movement.
6. Hold the contraction for a moment at the top of the movement to really engage your trapezius muscles.
7. Lower the barbell back down in a controlled manner to the starting position.
8. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to prevent injury and ensure maximum effectiveness. Make sure to avoid using momentum to lift the weight and focus on using your trapezius muscles to perform the movement.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.