Smith Shrug

Stand tall with the Smith bar in front of your thighs and grip it at shoulder-width. Brace your core, keep your chest open, and let your shoulders rest naturally down.

Lift the bar as if drawing your shoulders toward your ears. Do not bend your elbows or pull with your arms; think of only your shoulders rising.

Briefly squeeze your traps at the top, then lower slowly. Control the descent so your shoulders do not drop suddenly.

Check that your traps contract strongly toward your ears. If your forearms fatigue first, you are gripping too hard; relax your hands slightly.

Pushing your head forward or leaning back can strain your neck. Keep your head facing forward and the bar close to your body.

Exhale as you lift the bar and inhale as you lower it. Keeping the same breathing pattern each rep helps maintain a steady speed.

The rails guide the bar, so focus on lifting both shoulders to exactly the same height. Use a light weight to explore your full range of motion before adding load.