The Smith Back Shrug exercise is a strength training exercise that targets the trapezius muscles in the upper back and shoulders. This exercise is typically performed using a Smith machine, which is a weightlifting machine that consists of a barbell attached to a vertical track. Here are step-by-step instructions for performing the Smith Back Shrug exercise:
How to perform
1. Start by setting up the Smith machine, adjusting the bar to an appropriate height that allows you to comfortably reach it while in a standing position.2. Stand facing the Smith machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the barbell with an overhand grip, hands shoulder-width apart, and palms facing down.
4. Keeping your arms straight, slowly lift your shoulders towards your ears, squeezing your traps at the top of the movement.
5. Hold the shrug position for a moment, then slowly lower the barbell back down to the starting position.
6. Repeat the movement for the desired number of repetitions.
7. Remember to keep your core engaged and avoid using momentum to lift the weight. Focus on using the muscles in your upper back and shoulders to perform the movement.
8. To increase the intensity of the exercise, you can add more weight to the barbell or perform the shrugs with a slower tempo.
The Smith Back Shrug exercise is a highly effective way to strengthen and build muscle in the upper back and shoulders. Be sure to consult with a fitness professional before performing this exercise, especially if you are new to weightlifting or have any existing injuries.
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.