Intermediate
SMITH BACK SHRUG
Back
Body Part
Traps
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Traps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet shoulder-width apart and your knees slightly bent.
2
Step:2 Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3
Step:3 Keep your arms straight and allow the barbell to hang in front of your thighs.
4
Step:4 Lift your shoulders straight up towards your ears, squeezing your traps at the top.
5
Step:5 Hold for a moment, then lower your shoulders back down to the starting position.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
