Smith-Machine Wide Shrug
Isolate traps with Smith-Machine Wide Shrugs. Controlled, targeted muscle building for a powerful upper back.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Adjust the bar of a Smith machine so that it is at waist height.
2. Stand in the Smith machine with your feet at shoulder width apart.
3. Grip the bar with a wide overhand grip, where your hands are at a wider-than-shoulder-width distance.
4. Uncouple the bar and stand erect; this is your starting position.
5. Exhale and lift your shoulders straight up towards your ears as far as possible, in a shrugging motion.
6. Hold the contraction at the top for a moment.
7. Inhale and slowly lower your shoulders back to the starting position.
8. Repeat for the desired number of repetitions. Ensure that you are moving through the exercise with controlled form and not using momentum from other parts of your body.
Make sure to properly warm up before performing the exercise and choose a weight that allows you to perform the exercise with good form. It's also important to avoid rolling your shoulders as this can cause unnecessary strain on the shoulder joint.
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