Smith Machine Shrug

Body region

• Back
• Neck

Equipment

• Smith Machine

Technique

1. Set the Smith bar at about mid-thigh height and stand close to it.
2. Grip the bar overhand, hands just outside the hips, and twist it off the hooks.
3. Keep your arms straight and lift your shoulders straight up toward your ears.
4. Pause at the top, lower slowly to a full stretch, and twist the bar back onto the hooks after the last rep.

Cues

• Move straight up and down; do not roll the shoulders.
• The arms are hooks: no bending at the elbows.

Common mistakes

• Rolling the shoulders in circles.
• Bouncing the weight with the knees.
• Poking the head forward at the top.

Alternatives

• Dumbbell Shrug
• Cable Shrug