Smith Machine Shrug
Shrug the guided bar straight up and pause, using the fixed path to keep the movement strict.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Traps
- Equipment
- Smith machine
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the traps, for when the smith machine is taken or you want a change.
Questions
- What muscles does the Smith Machine Shrug work?
- The Smith Machine Shrug mainly works the traps.
- What equipment do you need for the Smith Machine Shrug?
- A smith machine.
- How many sets and reps of the Smith Machine Shrug?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Smith Machine Shrug?
- Barbell Clean High Pull, Barbell Muscle Snatch and Barbell Snatch High Pull work the same main muscle.
Program it for your clients
Coaches add the Smith Machine Shrug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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