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Traps Neck · Intermediate

Smith Machine Shrug

Smith-machine shrug using controlled vertical shoulder-blade elevation to train the upper trapezius.

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Smith Machine Shrug demonstration

Exercise overview

Training details

Traps NeckUpper Back

Equipment

Smith Machine

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand facing the Smith machine and grip the bar at arm's length in front of the thighs.
  2. 02Unlock the bar, keep the elbows straight, and brace the trunk.
  3. 03Elevate the shoulders directly upward toward the ears without rolling them.
  4. 04Pause briefly at the top while keeping the head neutral.
  5. 05Lower the shoulders slowly to full controlled depression and repeat.

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Variations

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Alternatives

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