Rear Smith Machine Shrugs

Instructions

1. 1.Set the smith machine barbell at waist height and load the weight.
2. 2.Facing away from the bar, step backwards into it, grasping it in your hands either side of you with your palms facing backwards. Unhook the barbell and let it hang on your hands under its own weight. Stand up straight and look forward. This is your starting position.
3. 3.Raise your shoulders up, focusing on contracting your traps and trying to touch your shoulders to your ears.
4. 4.At the top of the movement, hold the contraction for a full second before slowly returning to the starting position.
5. 5.Repeat for as many repetitions as required.

Tips

• Perform the reps slowly and in a controlled manner. Rushing this exercise can lead to injury.
• Look up slightly when doing this exercise to enhance the trap contraction.
• Avoid using bouncing or swinging motions as you lift the weight.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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