Primary Muscle: Traps
Equipment: Machine
Level: Intermediate
Purpose: To target the trapezius muscle. By using a smith machine, you can alternate your body position (ie. lean forward and move your feet slightly backwards) to effectively load different areas of the trapezius muscle.
Execution: Stand with your feet shoulder width apart with the smith bar behind your back just below your butt, grasp the bar with an overhand grip at shoulder width. Keeping your body upright, lift the bar off the hinges and shrug your shoulders as high as you can. Squeeze at the top of each rep before lowering the barbell slowly to the start position. Avoid using momentum to lift the weight and allow the weight you stretch your traps all the way down before pulling up for another repetition.