Exercise guide · Shoulders & Traps

Smith Machine Shrug

The Shrug (Smith Machine) trains the upper traps by elevating the shoulders while a Smith bar follows fixed vertical rails. The guided bar differentiates it from free-barbell, dumbbell, and dedicated shrug-machine variations.

Targets: Upper traps
Equipment: Machine
Type: Isolation

Step by step

How to do the Smith Machine Shrug

Set the Smith bar around mid-thigh height, add balanced plates, and stand close with feet about hip-width apart.
Grip the bar just outside the thighs, unlock it, stand tall, and keep the arms straight without leaning on the rails.
Raise the shoulders directly toward the ears as high as comfortable while the bar travels vertically.
Pause at the top without bending the elbows or rolling the shoulders backward.
Lower the shoulders slowly to a full stretch, complete the set, and rotate the bar securely into the hooks.

Form cues

Stand close to the Smith bar
Lift shoulders straight up
Keep arms long
Pause before lowering

Common mistakes

Bending the elbows and turning the shrug into a partial row
Rolling the shoulders in circles
Leaning away from the fixed bar path
Failing to engage the Smith-machine hooks after the set

Muscles worked

Primary

Upper traps

Secondary

Forearms

Safety: Confirm the bar is correctly seated in its hooks before loading, use collars where required, and keep the bar close to the thighs. Stop for sharp neck, shoulder, back, or grip pain.

Alternatives

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