Smith-Machine Wide Shrug
Isolate traps with Smith-Machine Wide Shrugs. Controlled, targeted muscle building for a powerful upper back.
The Smith-Machine Wide Shrug is a compound exercise that mainly works the traps, with help from the shoulders and forearms. You'll need: smith machine.
Required Equipment
Smith-Machine Wide Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Top Forearm (wrist extensors)
Smith-Machine Wide Shrug Variations and Alternatives
How to do the Smith-Machine Wide Shrug
Adjust the bar of a Smith machine so that it is at waist height.
Stand in the Smith machine with your feet at shoulder width apart.
Grip the bar with a wide overhand grip, where your hands are at a wider-than-shoulder-width distance.
Uncouple the bar and stand erect; this is your starting position.
Exhale and lift your shoulders straight up towards your ears as far as possible, in a shrugging motion.
Hold the contraction at the top for a moment.
Inhale and slowly lower your shoulders back to the starting position.
Repeat for the desired number of repetitions. Ensure that you are moving through the exercise with controlled form and not using momentum from other parts of your body.
Make sure to properly warm up before performing the exercise and choose a weight that allows you to perform the exercise with good form. It's also important to avoid rolling your shoulders as this can cause unnecessary strain on the shoulder joint.
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Smith-Machine Wide Shrug FAQs
What muscles does the Smith-Machine Wide Shrug work?
The Smith-Machine Wide Shrug mainly works the traps, with help from the shoulders and forearms. The main muscles are the trapezius.
What equipment do you need for the Smith-Machine Wide Shrug?
Smith machine.
Is the Smith-Machine Wide Shrug a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Wide Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Smith-Machine Wide Shrug variations and alternatives?
Similar exercises include the Band Shrug, Barbell Behind-Back Shrug, Barbell Decline Shrug and Barbell Overhead Shrug.
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