isolation · Isolation
Smith Machine Shrug
Smith Machine Shrug is an isolation isolation movement for traps, using Smith Machine. It also works forearms. 4 sets of 12-15, 1 min rest.
- Primary muscle
- Traps
- Equipment
- Smith Machine
- Difficulty
- Beginner
- Sets and reps
- 4 × 12-15
- Rest
- 60s
- Force
- pull
How to do it
- 1Set up
Bar set just below the hips, stand close so it grazes the thighs.
- 2The cue that matters
Fixed bar path, so all you do is elevate - hold two seconds at the top.
- 3Work it
4 sets of 12-15, resting about 1 minute between them.
Muscles worked
Traps does most of the work. Forearms take the rest.
Traps exercisesforearms