Shrug (Smith Machine): how to do it and muscles worked
The shrug (smith machine) mainly works your traps. You need a Smith machine.
Muscles worked
Main
How to do the shrug (smith machine)
- 1
Set the Smith bar at about thigh height and grip it with an overhand grip just outside your hips. Stand tall with arms straight, feet hip-width apart, and unhook the bar.
- 2
Shrug your shoulders straight up toward your ears, pause for a second, and keep your arms straight. Let the fixed bar path guide the movement.
- 3
Lower slowly until your shoulders relax, then repeat. Breathe out as you shrug and in as you lower. Re-rack the bar when finished.
Form tip: Stand with the bar directly over your mid-foot; if you stand too far forward or back, your neck and lower back take extra stress.
Common questions
- Which muscles does the shrug (smith machine) work?
- The shrug (smith machine) mainly works your traps.
- What equipment do I need for the shrug (smith machine)?
- You need a Smith machine.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the shrug (smith machine) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More traps exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.