Smith-Machine Standing Shrug

1. Stand inside a Smith machine with your feet shoulder-width apart.

2. Grip the barbell with your hands a little wider than shoulder-width, with palms facing you or away from you (depending on preference).

3. Unlock the bar and hold it at hip level with your arms fully extended.

4. Keep your back straight and your shoulders relaxed.

5. Elevate your shoulders as high as possible, shrugging towards your ears.

6. Squeeze your traps at the top of the movement, holding the contraction for a count.

7. Slowly lower the shoulders back to the starting position.

8. Repeat for the desired number of repetitions.

Remember to avoid using your biceps to lift the weight; the movement should be isolated to the elevation of the shoulders. Also, it's essential to control the weight throughout the movement and to avoid rolling your shoulders, which can lead to injury.

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