Smith Machine Shrug
- Primary musclesTraps
- EquipmentMachine, Smith Machine
- LevelBeginner
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Smith Machine Shrug".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
7 stepsTo begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
Repeat for the recommended amount of repetitions.
This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.
You can also use dumbbells to perform this exercise.
Variations:
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.