How to do it
Keep the bar close to your body throughout the entire range of motion.
- 1
Stand inside the Smith machine with your back facing the bar.
- 2
Bend your knees slightly and lean forward, hinging at the hips.
- 3
Grasp the bar with a wide grip, hands beyond shoulder width.
- 4
Lift the bar by shrugging your shoulders up towards your ears, contracting your traps.
- 5
Hold the contraction for a moment, then slowly lower the bar to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on a full range of motion and control the weight throughout the exercise, especially during the downward phase to maximize trap engagement.
Common mistakes
- ✕Rounding the lower back during the lean
- ✕Narrowing the hands inside shoulder width
- ✕Bending the elbows to lift the bar