Smith Machine Shrug
Differentiation: Mechanics
This variation of a Shrug is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a normal Barbell Shrug using a loose Olympic bar). Not focussing on balancing allows you to focus on contracting and developing your trapezius. Since Smith Machines have built-in safety stoppers, | you can perform this exercise with a heavier amount of weight | without fear of dropping the bar.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at knee height.
3) Position the Smith Bar and swivel hooks at mid-thigh height.
4) Load plates onto the Smith Bar.
5) Stand behind the bar and position your body so you are centered in the machine.
6) Place your feet shoulder-width apart for stability.
7) Grasp the bar with your hands hip-width apart - with your palms facing your thighs.
8) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) While keeping your arms straight down, exhale and shrug your shoulders
3) ...as high as possible toward your ears
4) Hold this position for a count of one second.
5) Then, inhale as you relax and allow your shoulders to return to the starting position.
6) Repeat reps for a full set.
7) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.
Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.
Keep your head and back straight during the movement.
Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.
Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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