Smith Machine · Traps
There are 3 smith machine exercises for the traps here: 1 compound movement and 2 isolation exercises, beginner to intermediate level. Good places to start: Smith Machine Shrugs. By level: 1 beginner and 2 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The trapezius is a large, kite-shaped muscle with upper, middle and lower fibres. The upper fibres lift the shoulder blades toward the ears (elevation), the middle fibres pull them together, and the lower fibres pull them down. The upper and lower fibres also work together to rotate the shoulder blade upward when you raise your arms overhead.
02
On a Smith machine, set the safety stops first, then adjust your body position so the fixed bar path feels natural. You can re-rack by twisting the bar at any height if a rep goes wrong. A Smith machine is a barbell fixed on vertical rails. It removes the need to balance the bar, so you can focus on pushing hard and rack the weight at any point.
03
One shrug variation is enough for most programmes. Dumbbells allow a more natural path for the arms; a barbell or Smith machine is easiest to load heavily.
BeginnerIntermediateAdvanced
Beginner isolation smith machine exercise for the traps.
Intermediate isolation smith machine exercise for the traps.
Intermediate compound smith machine exercise for the shoulders and traps, also working the forearms.
Free GymStreak calculators that go with traps training.
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