How to Perform Smith Machine Barbell Shrugs

The measure of any weightlifter or bodybuilder is the size of his shoulders. Big and wide shoulders and traps tell others that you are not one to be messed with. However, building them up is at times an uphill battle. Throw in some Smith machine barbell shrugs the next time you are at the gym and see great results appear right before your eyes.

Things You'll Need

• Smith machine
• Weight plates

Instructions

1. Find the Smith machine in your gym. This piece of equipment will look just like the squat rack except that it will have two vertical poles attached to the barbell. This is to provide ease of use. The bar will also have hooks on it that latch on at different intervals along the poles. This will be your spotter so to speak, it will allow you to hook and unhook the bar at various levels so you can perform the exercise without a spotter.

2. Add a moderate amount of weight to the barbell. Starting off with a light weight is advisable if you have never done this exercise before. Doing so will allow you to stay injury-free and give you an idea of how much weight you will need to use in order to get the most benefit from the movement. Start with a weight that you can easily manage for at least 8 repetitions.

3. Stand behind the bar and grasp the bar with an overhand grip. This means that your palms will be facing your body. Grasp the bar at a shoulder width and unhook it from the rack. Your feet should also be shoulder width apart. Once you have grasped the bar and unhooked it be sure that you are close enough to the bar that it is almost resting on your thighs. Be sure to stand straight up and keep your back and abs tight throughout the exercise. This will be your starting position.

4. Shrug your shoulders straight up and lift the weight until the sides of your shoulders come near to your ears. You will feel a tightness and contraction in your shoulder muscles. Be sure to hold this for at least a second and squeeze the muscle. Many times, beginning weightlifters do not hold this position for too long and do not fully contract the muscle, which takes away from the benefit of the shrug.

5. Lower the bar slowly to your starting position and repeat for at least 8 more repetitions. Make sure to complete this exercise in a slow and controlled manner throughout. Too often, many people do it too quickly and are not able to get the most out of their shoulder workout. Properly stretch before, during and after the exercise to avoid injury.