Traps exercise · smith machine
Smith Shrug
The smith shrug is a smith machine exercise that targets the traps, with the shoulders assisting.
- Target muscle
- Traps
- Also works
- Shoulders
- Equipment
- Smith machine
- Body part
- Back
How to do the smith shrug
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms straight and your shoulders relaxed.
- Lift your shoulders up towards your ears, squeezing your traps at the top.
- Hold for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the traps. The shoulders work as secondary muscles. See all trap exercises or every smith machine exercise.
