Smith Wide Shrug

How to do it

Keep your ribcage down and core braced throughout the set.

1. 1

   Stand in the Smith machine with feet shoulder-width apart.

2. 2

   Grasp the bar with a wide grip, hands wider than shoulder-width.

3. 3

   Unrack the bar and let it hang with arms fully extended.

4. 4

   Elevate your shoulders straight up towards your ears, contracting your traps.

5. 5

   Hold the contraction for a moment, then slowly lower back to the starting position.

6. 6

   Repeat for the desired number of repetitions.

Common mistakes

• ✕Bending the elbows during the shrug
• ✕Using leg drive to bounce the weight up
• ✕Hyperextending the neck to lift heavier