Smith Machine Shrugs
The Smith machine shrug trains scapular elevation with straight arms holding a guided bar in front of the body.
BACK · PULL
How it is executed
- Set the Smith bar at hip height.
- Stand under the bar with feet shoulder-width apart and grip it with a pronated grip slightly wider than shoulders.
- Unrack and let the bar hang at arms' length.
- Shrug the shoulders straight up toward the ears, pause for a moment at the top, and lower under control.
- Keep arms straight throughout — no biceps pulling.
- Muscles worked
- Back
- Primary muscle
- Trapezius
- Equipment
- Smith machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Common mistakes
- Pulling with biceps: keep elbows straight.
- Moving the head forward: keep the neck comfortable.
- Bouncing at the bottom: control load.
Frequently asked questions
- Should you roll the shoulders?
- No. Lift and lower with control; circles are unnecessary for training elevation and complicate the guided path.
- Should the elbows bend?
- Keep arms straight without forceful locking. Movement comes from the shoulders, not a curl.
- How far from the bar should you stand?
- Enough to hold it without rubbing the legs or forcing a lean. Rehearse the path before loading.
Sources and editorial approach
The explanation, variations and FAQs are Kaizer’s editorial synthesis. ACSM’s 2026 guidance provides general context on progression and resistance training in healthy adults; it does not independently validate the technique of each variation.
No individual professional review is recorded for this page.
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Glossary and calculators
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