Smith Machine Posterior Shrugs are an excellent exercise for those looking to develop their upper back muscles. The trapezius muscles play an important role in shoulder movement and posture, making them a key muscle group to target during your workout routine. By performing this exercise on the Smith Machine, you can maintain proper form and alignment while working on building strength and size in your upper back. Whether you’re a beginner or an experienced lifter your training regimen can help you achieve your fitness goals. Follow these simple steps to perform this exercise effectively and safely.
How to perform Smith Machine Posterior Shrugs
- Load the machine with the desired weight and set the position of the bar just below your glutes.
- Stand with a shoulder-width stance, with your back to the bar. Adopt an overhand grip (palms facing away from you) and lean away from the machine.
- Release the bar from the safety rack by twisting off the hooks. This is your starting position.
- To initiate the movement, exhale, shrug your shoulders upwards and pull them in towards your ears at the same time. Keep your arms at full extension (a slight bend at your elbows) as you do so.
- Continue to shrug until you cannot lift your shoulders anymore.
- After a brief pause, inhale and return the bar back along the same path into its starting position.
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