Shrug (Smith Machine)
The Smith Machine Shrug is an isolation exercise that targets the upper trapezius muscles by elevating the shoulders along a fixed vertical path. This movement builds upper back thickness and neck strength while removing the need to stabilize the bar.
By analyzing your RPE and load data, the AI coaching system ensures you are using a weight that stimulates the traps without forcing you to shorten your range of motion—a common issue with 'ego lifting' on this machine. Since the upper traps are heavily involved in other lifts like deadlifts and rows, the app monitors your systemic recovery and HRV to manage total training volume for the upper back. If you have a history of neck tension, the system can recall this and suggest lighter load alternatives or volume adjustments to prevent strain.
Form Cues
- Stand close to the bar so it almost grazes your torso
- Grip the bar slightly wider than shoulder-width
- Drive your shoulders straight up toward your ears
- Pause and squeeze the traps hard at the top
- Lower the weight slowly to a full stretch
- Don't roll your shoulders forward or backward
- Don't use your legs to help momentum the weight up
- Don't jut your head forward as you lift
- Don't bend your elbows to pull the weight
Common Mistakes
- Rolling the shoulders
- Using excessive momentum
- Shortening the range of motion
- Protruding the neck (forward head posture)
- Bending the arms
Muscles Worked
This exercise primarily targets the upper fibers of the trapezius, which are responsible for elevating the scapula. The fixed path of the Smith machine minimizes the need for stabilizer muscles, allowing for maximum isolation of the traps, while the forearms work secondarily to maintain grip strength.
Primary
Secondary
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