Smith Machine Shrugs for Trapz

• Set the barbell on the Smith machine at about hip height. Stand with feet shoulder-width apart.

• Step under the barbell and grab it using an overhand grip with hands just outside hip width.

• Lift your shoulders up as high as possible while keeping your arms extended and elbows slightly bent.

• At the top, hold the contraction for 2 seconds, squeezing your traps.

• Slowly lower your shoulders back down to the starting position. Do not let your shoulders slouch at the bottom.

• Breathe out as you lift the shoulders, breathe in as you lower. Keep your torso upright.

• Focus on lifting through the top of your shoulders. Do not use momentum to swing the weights up.

• Keep your core braced and maintain a neutral spine throughout the movement.

• Rest 1-2 minutes between sets. Complete 2-3 sets total.