Description

The Smith back shrug is a compound exercise that primarily targets the trapezius and upper back muscles.

Starting Position

Stand upright with your feet shoulder-width apart, knees slightly bent, and grip the Smith bar with an overhand grip, hands shoulder-width apart.

Technical Execution

Lift the barbell by shrugging your shoulders towards your ears, keeping the arms straight, then lower back down to the starting position.

Range of Motion

Focus on a full range of motion, lifting the shoulders as high as possible towards the ears while maintaining control.

Variations

Variations include using different hand grips or performing the shrug on a different type of equipment.

Common Mistakes

Common mistakes include using too much weight, excessively shrugging the shoulders, or lack of full range of motion.

Practical Advice

Ensure proper posture throughout the movement and focus on squeezing the shoulder blades together at the top of the shrug.

Additional Notes

It's important to maintain control and avoid swinging the weight to prevent injury and maximize muscle engagement.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

trapezius

Secondary Muscles

rhomboids