Smith Overhead Shrug

Stand under the Smith bar, grip it wider than shoulder width, and straighten your arms overhead. Unhook the bar, then brace your core to hold your torso firmly upright.

Keeping your elbows straight, shrug your shoulders up toward your ears. Move as if you are lifting your shoulder blades, not pressing the bar up with your arms.

Pause briefly at the top to squeeze your traps, then slowly lower your shoulders. Keep your arms straight on the way down and control the bar so it does not wobble.

Focus on the trapezius, running from the side of your neck over your shoulders, shortening. With the bar held overhead, you should feel your upper and middle traps working together.

Bending your elbows to press the bar up turns it into a shoulder press and reduces the work on your traps. Keep your torso straight so you do not arch your lower back to support the bar or push your head forward.

Exhale as you shrug up and inhale as you lower. Even while holding the bar overhead, do not hold your breath; keep breathing in short cycles.

If your shoulders feel uncomfortable, widen your grip slightly and start with a shorter range of motion. Learning the shrugging feel with a light weight first keeps tension out of your neck.