Shrug (Smith Machine)
Complete guide to Shrug (Smith Machine). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Shrug (Smith Machine)
Add the appropriate amount of weight and set the bar on a Smith machine at hip height.
Stand tall and grab the bar with an overhand grip, hands shoulder-width apart.
Unrack the bar and stand with your arms straight.
Engage your abs and take a breath.
Shrug your shoulders straight up toward your ears, squeezing your traps at the top and exhale.
Slowly lower your shoulders back down and breathe in.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |