Skip to content
WorkoutPlan.
Shoulders Machine Beginner Video

How to do the Smith Machine Shrugs

Primary: Traps · also works Shoulders, Forearms.

The Smith Machine Shrug is an isolation exercise primarily targeting the trapezius muscles in the upper back. Utilizing the Smith machine provides a fixed plane of motion which ensures stability and safety, making it suitable for beginners and intermediate lifters alike. The shrug motion helps in improving shoulder elevation strength and can contribute to better posture and upper body aesthetics. As the Smith machine offers adjustable safety catches, it minimizes the risk of injury and enables controlled, maximal contractions within a safe range of motion.

Demo video: Smith Machine Shrugs · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Start by setting the bar at hip level on the Smith machine.

  2. 2

    Stand with your feet shoulder-width apart and grasp the barbell with an overhand grip, slightly wider than shoulder-width.

  3. 3

    Lift the barbell off the rack and let it hang at arm's length in front of your body, keeping your back straight and head up.

  4. 4

    Shrug your shoulders as high as possible without bending your elbows or arms, then slowly lower the bar back to the starting position.

  5. 5

    Repeat for the recommended number of repetitions.

Coaching cues

  • Avoid rolling your shoulders during the exercise to prevent strain and potential injury.
  • Keep your core engaged to maintain a stable and upright posture.
  • Focus on lifting your shoulders straight up and down, ensuring a full range of motion.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Smith Machine Shrugs alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Band Upright RowResistance Band · beginner Barbell ShrugBarbell · beginner Dumbbell ShrugDumbbell · beginner Kettlebell Upright RowKettlebell · beginner Upright RowDumbbell · intermediate Cable ShrugsCable · beginner

Frequently asked questions

What muscles does the Smith Machine Shrugs work?

Primary: Traps. Secondary: Traps, Shoulders, Forearms

How many sets and reps of Smith Machine Shrugs should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Smith Machine Shrugs?

Same movement pattern, different equipment: Band Upright Row, Barbell Shrug, Dumbbell Shrug, Kettlebell Upright Row, Upright Row, Cable Shrugs.

Is the Smith Machine Shrugs good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.