VIDEO DEMO:

EXERCISE INSTRUCTIONS:

1. SETUP: Adjust a Smith Machine so the bar sits at about hip level. Take an overhand-grip of the bar and unrack it from the machine.
2. LIFT: Pull your shoulders up towards your ears. Think of your arms as nothing more than cables to hold the weight, don’t use them.
3. TIP: See my grip position? Because of the extra safety offered by a Smith Machine, you can adjust grip placement quite easily. I’ll have you doing narrow, regular, wide, and you ain’t gonna be good at all of them!

MUSCLES WORKED BY THIS EXERCISE:

• Shoulders (Upper Traps)
• Arms (Forearms)

ALTERNATIVE EXERCISES:

• Barbell Shrugs
• DB Shrugs
• Plate Shrugs
• Farmer’s Walk