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Beginner
Traps
Smith Shrug
This exercise uses a Smith machine to strengthen the muscles in your upper back and neck area (traps). You simply hold the bar and lift your shoulders straight up toward your ears, making sure to squeeze the muscles at the top.
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How to Perform
- 1Stand with your feet apart (shoulder-width) and bend your knees just a little bit.
- 2Hold the bar with your palms facing you, placing your hands slightly wider than your shoulders.
- 3Keep your arms completely straight and let your shoulders relax downward.
- 4Shrug your shoulders straight up toward your ears and squeeze your upper back muscles tightly.
- 5Pause for a second at the top, then slowly lower your shoulders back to the start.
- 6Repeat this movement for the number of times you want.
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