PlanWorkouts

Exercise 0767 · REF OUQ0ZyW

Smith Shrug exercise animation

Smith Shrug

Category
Back
Equipment
Smith Machine
Target
Traps

Shrugging against the Smith bar's fixed vertical path takes the balancing act out of a heavy barbell shrug, letting the traps take the full brunt of the load. It's a common substitute once grip strength, not trap strength, becomes the limiting factor on free-weight shrugs — straps can help here too. Keep the movement straight up and down; rolling the shoulders adds nothing but strain.

How to Do the Smith Shrug

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Keep your arms straight and your shoulders relaxed.
  4. Lift your shoulders up towards your ears, squeezing your traps at the top.
  5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Smith Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps

Equipment Alternatives

Don't have smith machine? These target the same traps with different equipment.

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps

FAQ

What muscles does the Smith Shrug work?
The Smith Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Smith Shrug?
The Smith Shrug is done with a smith machine.
What's a good alternative to the Smith Shrug?
If you don't have access to a smith machine, the Scapula Dips targets the same traps using body weight instead.