Shrug on Smith machine

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 52

Average per rep (lbs)*: 114

Description: Adjust the height of the bar in the Smith machine so it is just above knee level. Set safety pins to avoid the bar dropping too low. Stand in front of the bar. Grip it using a shoulder-width pronated grip (palms facing your body). Unlatch the bar from the rail by rotating it, and stand up straight with the bar in front of you. Keeping your elbows slightly bent, exhale and lift your shoulders as high as you can. Hold the top position for a count of two and squeeze your trapezius muscles. Inhale and slowly lower the bar back to the starting position. Repeat for the prescribed number of repetitions. Once finished, rotate the bar to latch it back onto the rail.

Exercise ID: 00334

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Grip Choice: Use an overhand grip slightly wider than shoulder-width for balanced muscle engagement.
Straight Posture: Keep your spine neutral and your chest upright to avoid unnecessary strain on your lower back.
Controlled Movement: Lift and lower the bar in a slow and controlled manner to maximize muscle activation and reduce the risk of injury.
Engage Your Core: Tighten your abdominal muscles throughout the exercise to maintain stability and support your lower back.
Squeeze at the Top: Hold the top position of the shrug for a second or two to ensure peak contraction of the trapezius muscles.
Avoid Shrugging Forward: Lift your shoulders straight up towards your ears; avoid the temptation to roll your shoulders forward as this can lead to shoulder impingement.
Breathing Technique: Inhale as you prepare and exhale as you shrug your shoulders up. Maintain steady breathing throughout.
Weight Management: Start with a lighter weight to ensure proper form, gradually increasing the load as you become more comfortable with the exercise.
Alignment: Position your feet shoulder-width apart for a stable base and align your knees and hips under the bar.
Regular Monitoring: Periodically check your form in the mirror to ensure you are performing the exercise correctly and efficiently.

Exercise overview

Exercise tips and tricks

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