Smith Machine Shrug
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General info
How to perform exercise
- To begin, set the bar height on the smith machine around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you) shoulder width apart from each other.
- Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
- While exhaling, elevate the bar by raising your shoulders until they come close to touching your ears.
- Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Variations:
- This exercise can be performed using a squat rack with a barbell. However, be careful not to select a weight that is so heavy that it causes you to break good form as you do not have the support of the smith machine for this variation. Too much weight can harm your back.
- You can also use dumbbells to perform this exercise.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Shoulders, Traps
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Best workout routines with this exercise
These programs with this exercise «Smith Machine Shrug» are among the best rated by athletes.
Mass Gain
Exercise substitutions
You can try replacing the exercise «Smith Machine Shrug» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Smith Machine Shrug
Author: AtletIQ: on
Smith Machine Shrug — The benefits of exercise, how to properly perform and how many sets to do..
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Workouts with «Smith Machine Shrug»
