Smith Wide Shrug
Expert Advice
Keep your arms straight and focus on lifting your shoulders straight up towards your ears, avoiding rolling them forward or backward.
How-to-do Steps
- Stand in the Smith machine with feet shoulder-width apart.
- Grasp the bar with a wide grip, hands wider than shoulder-width.
- Unrack the bar and let it hang with arms fully extended.
- Elevate your shoulders straight up towards your ears, contracting your traps.
- Hold the contraction for a moment, then slowly lower back to the starting position.
- Repeat for the desired number of repetitions.
Track Smith Wide Shrug in FitAI
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Muscles Worked
Smith Wide Shrug primarily targets the Traps, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Wide Shrug work?
Smith Wide Shrug primarily targets the Traps. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Wide Shrug?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Wide Shrug suitable for beginners?
Smith Wide Shrug is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
