How to do it
Keep the bar close to your thighs during the entire shrug.
- 1
Set the Smith machine bar to a height where you can reach it comfortably while standing.
- 2
Stand with your feet shoulder-width apart and grip the bar with an overhand grip.
- 3
Lift the bar by shrugging your shoulders straight up towards your ears.
- 4
Squeeze your traps at the top of the movement.
- 5
Slowly lower your shoulders back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Avoid rolling your shoulders as this can put unnecessary strain on them; instead, lift straight up and squeeze.
Common mistakes
- ✕Rolling the shoulders in a circular motion
- ✕Bending the elbows to curl the weight up
- ✕Lifting onto the toes to boost the weight