Smith Wide Shrug

Muscles worked

Setup

1. Set the Smith machine bar to mid-thigh height and stand facing the bar with feet shoulder-width apart.
2. Grip the bar with an overhand grip approximately 1.5 times shoulder-width apart.
3. Unhook the bar and stand tall with a slight bend in your knees, maintaining a neutral spine and chest up.
4. Let the bar hang at arm's length, feeling a slight stretch in your traps.

How to do it

1. Exhale as you shrug your shoulders straight up toward your ears in a vertical line.
2. Hold the peak contraction at the top for one second, squeezing your traps intensely.
3. Inhale as you slowly lower the bar back to the starting position over a 2-second count.
4. Maintain straight arms throughout the entire movement to ensure the traps are doing the work.

Form checklist

• Keep your elbows locked; do not bend your arms to 'row' the weight up.
• Move the shoulders straight up and down; avoid rolling them in a circular motion.
• Keep your chin tucked and head neutral to prevent excessive strain on the cervical spine.
• Ensure the bar stays close to your body without dragging against your thighs.

Pro tips

• Imagine trying to touch your traps to your ears to maximize the range of motion.
• Use lifting straps for heavier sets so your grip strength doesn't limit the stimulus to your traps.
• Focus on 'pushing' the bar outward toward the collars while shrugging to increase lateral trap engagement.

Make it harder

• Implement a 3-second isometric hold at the top of every repetition to increase time under tension.
• Perform '1.5 reps' by shrugging to the top, lowering halfway, shrugging back to the top, and then lowering fully.

Frequently asked

What muscles does the smith wide shrug work?

The smith wide shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the smith wide shrug?

The smith wide shrug uses smith machine and weight plate.

Is the smith wide shrug good for beginners?

Yes. The smith wide shrug is a beginner-friendly movement and a strong foundation to build on.

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