Trap Exercises

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Smith Machine Shrug

The smith machine shrug is a safer alternative to barbell shrugs, especially if you are doing heavier weights.#You can lock the bar in at a good height and not worry about picking it up off the floor like you would with a barbell shrug. This means you avoid a potential for injury.

Smith Machine Shrug - Step 1 Smith Machine Shrug - Step 2

Steps

  1. Lock in the bar of the smith machine at mid thigh level. Stand up straight infront of the bar and grip it so that your palms are facing towards your body.
  2. Slowly contract your traps to lift up the bar until the top of your shoulders are level with your jaw. Hold this position for a second then lower the bar to its original position.

Tips

  • Don't lock in the bar so high that you can't complete the full exercise. Rather lock it in too low than too high.
  • Do this exercise slowly.

Primary Muscle: Traps
Secondary Muscle: Lats, Middle Back, Shoulders
Equipment Type: Machine

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