Smith Wide Shrug

Target your upper trapezius with the Smith Wide Shrug. This exercise isolates the traps, building strength and mass effectively using a stable Smith

IntermediateBack Smith machine

Movement: Isolation
Force: Pull
Per set: 2 min
Rest: 1 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Smith Wide Shrug

Isolation

Barbell Back Wide Shrug

Back · Trapezius Upper Fibers · Barbell

Intermediate

Isolation

Smith Back Shrug

Back · Trapezius Upper Fibers · Smith machine

Intermediate

Isolation

Smith Shrug

Back · Trapezius Upper Fibers · Smith machine

Intermediate

Isolation

Smith Back Wide Shrug

Back · Trapezius Upper Fibers · Smith machine

Intermediate

Description

A Smith Wide Shrug is a weight lifting exercise that targets your upper back and shoulder muscles. It is performed using a Smith machine.

Save Smith Wide Shrug to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Smith Wide Shrug

01
Setup
Position the Smith machine bar at a height just below your fingertips when standing upright. Load the desired weight onto the bar.
02
Setup
Stand with your feet hip-width apart, directly under the bar. Grasp the bar with a pronated (overhand) grip, significantly wider than shoulder-width, and unlock it from the safety catches.
03
Maintain a neutral spine, chest up, and gaze forward. Inhale deeply, then powerfully elevate your shoulders straight up towards your ears, shrugging the weight.
04
Hold the peak contraction for a brief moment, squeezing your upper traps. Exhale slowly as you controlledly lower the bar back to the starting position, allowing your shoulders to fully depress.
05
Ensure the movement is strictly vertical, avoiding any forward, backward, or rolling motion of the shoulders throughout the exercise.

Tips

Focus on initiating the movement solely with your upper traps; imagine your shoulders trying to touch your ears.
Control the eccentric (lowering) phase of the movement to maximize muscle tension and stimulate growth.
Keep your head in a neutral position, avoiding craning your neck or looking down, to prevent strain.
A wider grip can increase the stretch on the trapezius muscles at the bottom of the movement, potentially enhancing activation.

Common mistakes

Avoid rolling your shoulders forward or backward during the shrug; instead, focus on a strict vertical elevation and depression.
Do not bend your elbows or use your biceps to pull the weight up; ensure your arms remain straight and act only as hooks.
Lifting with excessive weight often compromises range of motion; reduce the load to allow for a full, controlled shrug with a strong peak contraction.

In the Ellim app, Smith Wide Shrug unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train smith wide shrug?

Get Ellim — Free

Questions

What muscles does Smith Wide Shrug work?

Smith Wide Shrug primarily targets Trapezius Upper Fibers. Secondary muscles include Levator Scapulae.

Is Smith Wide Shrug good for beginners?

Smith Wide Shrug is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Smith Wide Shrug?

You need Smith machine to perform Smith Wide Shrug. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Smith Wide Shrug?

Focus on initiating the movement solely with your upper traps; imagine your shoulders trying to touch your ears. Control the eccentric (lowering) phase of the movement to maximize muscle tension and stimulate growth. Keep your head in a neutral position, avoiding craning your neck or looking down, to prevent strain. A wider grip can increase the stretch on the trapezius muscles at the bottom of the movement, potentially enhancing activation.

What are common mistakes when doing Smith Wide Shrug?

Avoid rolling your shoulders forward or backward during the shrug; instead, focus on a strict vertical elevation and depression. Do not bend your elbows or use your biceps to pull the weight up; ensure your arms remain straight and act only as hooks. Lifting with excessive weight often compromises range of motion; reduce the load to allow for a full, controlled shrug with a strong peak contraction.