Primary Muscle: Traps
Equipment: Machine
Level: Beginner
Purpose: To target the trapezius muscle. By using a smith machine, you can alternate your body position to effectively load different areas of the trapezius muscle.
Execution: From a standing position behind the smith bar, 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 peak contraction before lowering the barbell slowly to the start position. Avoid using momentum to lift the weight and allow the weight you stretch your traps before pulling up for another repetition.