Smith Machine Shrug

oec:smith-machine-shrug

A Smith machine variation of the shoulder shrug targeting the upper trapezius and levator scapulae along a fixed vertical track.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Multipress Shrug, Smith Shrug, Smith Machine Shoulder Shrug, Shrugs on Multipress

How to do it

Adjust the Smith machine bar height to approximately mid-thigh level.
Stand facing the bar with feet hip-width apart and grasp the bar with a shoulder-width pronated grip.
Rotate the bar to unrack it, standing upright with a braced core and arms fully extended.

Elevate your shoulders straight up toward your ears in a smooth, controlled motion.
Pause for a brief contraction at the top of the movement.
Lower the bar under control until your traps are fully stretched back to the starting position.

Exhale as you shrug your shoulders upward; inhale as you lower the weight under control.

Rolling the shoulders in a circle at the top.: Move strictly up and down along the vertical plane to prevent unnecessary glenohumeral stress.
Bending the elbows to pull the weight higher.: Keep arms straight and rely entirely on scapular elevation.
Jutting the head forward during elevation.: Keep the neck neutral and chin tucked throughout the set.

Ensure the safety catches on the Smith machine are engaged just below your lowest working range.

This record: CC-BY-SA-4.0.