How to do a smit-machine shrug

Setup:

1. Bar Height: Set the bar in a Smith machine at about mid-thigh height.
2. Grip: Stand facing the bar and grasp it with an overhand grip, hands slightly wider than shoulder-width.
3. Unrack: Unrack the bar and stand up straight. The bar should be hanging at arm's length in front of you.

The Movement:

1. Shrug: Keeping your arms straight, elevate your shoulders straight up towards your ears as high as possible. Think about lifting your shoulders to your ears, not rolling them back.
2. Squeeze: Hold the peak contraction for a second, squeezing your trapezius muscles.
3. Lower: Slowly lower your shoulders back to the starting position.

Tips:

• Do not bend your elbows; the arms should act like hooks.
• Avoid rolling your shoulders forward or backward, as this can stress the shoulder joint. The movement is straight up and down.
• Use a weight that allows for a full range of motion.