IsolationMachine
Smith Machine Shrug
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
4–5 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Stand inside the Smith machine with the bar positioned at approximately thigh level
- Grasp the bar with both hands using an overhand grip positioned shoulder-width apart
- Unrack the bar by rotating the hooks and stand upright with your arms fully extended straight down
- Keep your arms completely straight throughout the entire exercise - do not bend your elbows at any point
- Take a breath, then shrug your shoulders straight up toward your ears as high as you possibly can
- Focus on lifting with your trapezius muscles, not your arms or neck
- At the top of the movement, squeeze your traps as hard as possible and hold for 1-2 seconds
- Slowly and with complete control, lower your shoulders back down to the starting position, taking 2-3 seconds
💡Coaching Cues
- ✓
Arms stay straight
- ✓
Shrug straight up
- ✓
Raise as high as possible
- ✓
Squeeze traps at top
- ✓
Control descent
- ✓
Fixed bar path
⚠️Common Mistakes
- ✗
Bending elbows
- ✗
Rolling shoulders
- ✗
