How to do it
Pause for one second at the top before lowering the bar.
- 1
Stand under the Smith machine bar with your feet shoulder-width apart.
- 2
Grasp the bar with a grip wider than shoulder-width.
- 3
Unrack the bar and let it hang with your arms fully extended.
- 4
Elevate your shoulders towards your ears in a shrugging motion.
- 5
Lower the shoulders back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on a full range of motion, lifting your shoulders as high as possible and then fully releasing them down to engage the traps effectively.
Common mistakes
- ✕Rolling the shoulders in a circular motion
- ✕Bending the elbows during the shrug
- ✕Bouncing the weight at the bottom