Smith Shrug

Traps ForearmsUpper back Isolation Smith machine

How to do it

Starting position

Set the barbell height to mid-thigh.
Grip the barbell firmly at shoulder width.
Keep your chest up and look forward.

Movement

Shrug upward as if bringing your shoulders to your ears.
Squeeze your traps hard at the top.
Slowly lower your shoulders and return to the starting position.

Breathing

Exhale as you shrug your shoulders up and inhale as you lower them.

Cautions

Rolling your shoulders with heavy weight can injure your joints, so move straight up and down.

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary muscles	Traps
Secondary muscles	Forearms · Upper back
Equipment	Smith machine
Movement pattern	Isolation
Rep range	10–15 reps

3 similar exercises

Representative exercise: Smith Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.

With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the app More exercises

Related exercises

Smith Back ShrugHarder Smith Back Wide ShrugHarder Dumbbell ShrugSimilar exercise Machine ShrugSimilar exercise Barbell ShrugSimilar exercise Barbell Decline ShrugSame muscle · different equipment Band ShrugSame muscle · different equipment

This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.