Description
Controlled shoulder shrug to target the trapezius.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Neutral spine, torso core, arms straight.
- Shoulders low in starting position.
- Firm grip and neutral wrists.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling forward.
- Hold the contraction at the top for a fraction of a second.
- Slowly return to a controlled stretch.
Technique cue
Clean vertical shrug, without shoulder rotation.
Common mistakes- roll your shoulders
- tempo too abrupt
- swinging torso
- incomplete range of motion
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.