Smith Shrug
Also known as: smith machine shrug
Smith Shrug pairs a guided vertical bar path with control through the whole range — ready for real load and honest reps.
How to do Smith Shrug
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Keep your arms straight and your shoulders relaxed.
- Lift your shoulders up towards your ears, squeezing your traps at the top.
- Hold for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Smith Shrug Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The fixed path lets you push closer to failure safely.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add load in small steps since the bar is stable.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Set the safety catches so you can train hard alone.
Common Smith Shrug Mistakes
Standing in a spot that fights the fixed bar path
Set your feet so the bar tracks straight over the joint you are loading.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Smith Shrug
Swap Smith Shrug For
Smith Shrug — Frequently Asked Questions
How do you do the Smith Shrug?
Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your arms straight and your shoulders relaxed. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Shrug work?
The Smith Shrug primarily targets the traps. It is classified as a back exercise and is performed with a Smith machine.
How many sets and reps of the Smith Shrug should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Shrug good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Shrug?
Try the Dumbbell Decline Shrug V. 2, Kettlebell Sumo High Pull or the Cable Shrug. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Shrug the same as the smith machine shrug?
Yes. The Smith Shrug is also commonly called the smith machine shrug. Different gyms and training programs label it differently, but "smith machine shrug" refer to this same movement.
