Encogimiento de hombros en máquina Smith (agarre abierto)

Male

Smith Shrug

Muscles involved

To isolate the upper back effectively, performing the Smith shrug using a fixed machine provides a highly focused stimulus for your muscles. However, lifters frequently make critical mistakes that reduce the benefits of this movement. The most common error is rolling the shoulders in circles or bending the elbows to pull the weight higher, which shifts tension away from the trapezius and puts unnecessary stress on your joints. By paying close attention to the fixed vertical path of the machine, you can avoid these pitfalls completely. Keep your arms extended and focus on driving your shoulders straight up toward your ears without jerking your neck forward. Maintaining a neutral head position and eliminating arm movement ensures that your back and trapezius absorb the entire load safely and effectively during every single rep.

How to do it

1. Place the bar on the Smith machine at thigh height and grip it behind you. 2. Stand with your head and chest up, arms extended. 3. Shrug your shoulders upward without bending your arms or wrists. 4. Lower your shoulders to the starting position.

Equipment required

Máquina

Muscles worked

Tips

- Keep your arms fully extended throughout the shrug. - Elevate your shoulders directly towards your ears, without bending your elbows. - Lower controllably, feeling the stretch in your trapezius.