Exercise guide
Smith Shrug
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
The Smith Shrug utilizes a fixed vertical path to isolate the upper trapezius, allowing for maximum loading and stability compared to free weights. This exercise is highly effective for building neck and upper back thickness while improving shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set the Smith machine bar to mid-thigh height and stand facing the bar with feet shoulder-width apart.
- Grip the bar with an overhand grip (palms facing you) slightly wider than shoulder-width.
- Unlatch the bar and stand tall with your chest up, shoulders back, and a slight bend in your knees.
How to do it
- Exhale and shrug your shoulders straight up toward your ears as high as possible, keeping your arms completely straight.
- Pause at the top for one second to maximize the contraction in the traps.
- Inhale and slowly lower the bar back to the starting position using a controlled 2-second eccentric phase.
- Avoid using your legs or momentum to bounce the weight up.
Form checklist
- Keep your elbows locked; do not pull with your biceps.
- Move the shoulders strictly vertically; avoid rolling them in circles which can stress the rotator cuff.
- Keep your head neutral and chin slightly tucked; do not poke your head forward as you shrug.
- Maintain a braced core to prevent your lower back from arching excessively.
Pro tips
- Lean your torso forward by about 5-10 degrees to better align the upper trapezius fibers with the vertical path of the bar.
- Focus on the 'squeeze' at the top, imagining you are trying to touch your traps to your ears.
- Use lifting straps if your grip strength fails before your traps are fully fatigued.
Make it harder
- Implement a 3-second isometric hold at the peak of each contraction to increase time under tension.
- Perform the exercise with the bar behind your back (Behind-the-Back Smith Shrug) to shift more emphasis toward the middle traps and rhomboids.
Frequently asked
- What muscles does the smith shrug work?
- The smith shrug primarily targets the trapezius, and also works the deltoids and erector spinae as secondary muscles.
- What equipment do you need for the smith shrug?
- The smith shrug uses smith machine.
- Is the smith shrug good for beginners?
- Yes. The smith shrug is a beginner-friendly movement and a strong foundation to build on.