How to do the Smith Shrug
Smith Shrug is an intermediate single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Shoulders.
Smith Shrug demonstration · © GymiaFit
Smith Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Smith Shrug step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3Keep your arms straight and your shoulders relaxed.
- 4Lift your shoulders up towards your ears, squeezing your traps at the top.
- 5Hold for a moment, then slowly lower your shoulders back down to the starting position.
- 6Repeat for the desired number of repetitions.
Smith Shrug — questions
What muscles does the Smith Shrug work?
The Smith Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Smith Shrug?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Shrug suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Shrug?
Smith Back Shrug, Barbell Shrug, Cable Shrug train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.