How to do the Smith Machine Shrug
Set the Smith bar at thigh height.
Grip the bar at shoulder width, unhook it and stand tall with straight arms.
Shrug your shoulders straight up toward your ears.
Lower slowly and re-hook the bar at the end of the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Shrug doesn’t suit your gym or your joints.
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