How to Perform Smith Machine Reverse Shrugs
Using a Smith machine to perform reverse shoulder shrugs gives you two advantages over solely performing simple barbell shoulder shrugs. Because of its structure,the Smith machine takes the difficulty out of lifting a barbell from the floor into the proper starting position for both shoulder shrugs and reverse shoulder shrugs. By alternating between normal shoulder shrugs and reverse shoulder shrugs, you'll work the trapezius muscles of your shoulders in a slightly different fashion each time. Varying the way you exercise the same muscle group helps keep your interest high while continually challenging your body to make new adaptations.
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Instructions
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Set the bar of a Smith machine so that you can grasp it with both hands from a standing position with your arms hanging straight down at your sides. Add an appropriate amount of weight to the bar for the number of reps you wish to do.
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Stand facing away from the bar of the Smith machine with your feet shoulder-width apart. Grasp the bar behind your back with your palms facing back. Remove the bar from the supports and straighten your arms completely down at your sides.
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Keeping your arms straight and your legs slightly bent, shrug your shoulders up as high as possible toward your ears. Hold this position for one second, and then lower the weight for a single repetition.
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Tips & Warnings
The first time you perform reverse shrugs, start with a lighter weight than you think you can lift. Gradually increase the weight in each subsequent set or workout until you find an appropriate weight that challenges you. When that weight becomes easy to lift, you can increase the weight again.
For healthy American adults ages 18 to 64, the American College of Sports Medicine recommends performing one set of 8 to 12 reps of 8 to 10 weight-training exercises twice a week. The final rep of each set should be difficult to lift.
Warm up before performing reverse shrugs with at least five minutes of light aerobic activity.
Do not add reverse shrugs (or any weight-training exercises) to your fitness program without first receiving your physician's approval.
Do not perform reverse shrugs on a Smith machine if your trapezius muscles are sore, tired or injured.
