Smith Shrug

An isolation movement for the upper trapezius. The Smith machine’s vertical track allows for heavy loading with a strict, stable upward pull.

Exercise Details

Level: Beginner
Body Area: upper
Type: hinge

Required Equipment

Target Muscle Groups

Primary

Trapezius

Secondary

Back

Setup

Stand with feet shoulder-width apart. Grip the bar with a pronated grip slightly wider than shoulders. Maintain a neutral spine and slight knee bend.

Instructions

1. Disengage the bar and let it hang at arm's length.
2. Elevate your shoulders toward your ears as high as possible.
3. Squeeze the traps at the top.
4. Lower the bar slowly to the start.
5. Keep arms straight throughout.

Common Mistakes

1. Rolling the shoulders.
2. Bending the elbows.
3. Jutting the chin forward during the lift.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

Intermediate / Pull-up Bar / Back / pull

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Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.

Suspended Row

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A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.

Straight Back Seated Row

Beginner / Seated Cable Row Machine / Back / pull

A strict form row that emphasizes isolation of the lats and rhomboids by eliminating torso movement and momentum.

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