Instructions:
- 1Stand upright and position yourself under the Smith Machine bar, bar resting on your shoulders
- 2Keep your chest up, back straight, and shrug your shoulders upwards
- 3Hold for a few seconds at the top, contracting your upper traps
- 4Lower the shoulders back down in a controlled manner
- 5Repeat for the desired number of reps
Tips:
- Keep your arms relaxed during the exercise to ensure the focus is on the traps
- Try not to roll your shoulders, instead aiming for a pure up and down motion
- Avoid using too heavy weights initially to maintain proper form
- Remember to breathe, exhale on the upward motion and inhale as you lower your shoulders