Back · Smith Machine
Smith Shrug
How to do the smith shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand inside the Smith machine holding the bar in front of your thighs with an overhand grip. Shrug your shoulders straight up toward your ears as high as possible, squeeze at the top, then lower the bar slowly along the track.
- 1Upper traps contracting as your shoulders rise
- 2Arms staying relaxed so the traps do the work
- 3A brief peak squeeze at the top
Common mistakes
- Rolling your shoulders instead of shrugging straight up
- Bending your elbows or using momentum
- Pushing your head forward; keep the neck neutral
Muscles worked
The smith shrug mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Side DeltsMinor
Kovo programs the smith shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.