trapssmith machine
smith shrug
smith shrug is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet shoulder-width apart and your knees slightly bent.
Step 2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Step 3. Keep your arms straight and your shoulders relaxed.
Step 4. Lift your shoulders up towards your ears, squeezing your traps at the top.
Step 5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
Muscles & body parts
Primary muscles
traps
Secondary muscles
shoulders
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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