if they have one of the smith's with the bar that has a slight angle on its path of motion use that one, i like that one a lot more than on the smith that moves up and down on a 90 degree angle, i actually like them on that one more than with dumbells
deadlifts and pendlay rows hit my traps enought that i dont need to do shrugs.
"ive been working on my biceps with 35pounds with each arm doing 20 reps each, 8 sets and i cant out grow them for some reason? my goal is to do 10 sets so i can out grow them and move on to 36 pounds. am i doing something wrong?"
sure why not, switch it up and do whatever it takes to shock your traps. I recently used some hammerstrength squat machine or whatever it was to do traps this week. Kind of akward but i was sore the next day, not something i will do every week, but throwing in different exercises and using different angles to hit the traps can't not make them grow, good luck!
I don't use the Smith Machine for anything because I hate the artificial feel of the motion it allows. That being said, in a Shrug the bar is really moving no more than a few inches which would make the artificiality barely noticeable. Go for it if it is working for you.
depends how you like them yourself, and if they're giving results
i find them worse than free barbell, which i both find inferior to dumbells.. i just dont like front/back shrugging my sweet spot is on the side
My journal http://forum.bodybuilding.com/showthread.php?t=5662511
I have been using shrugs on the smith in my latest program. Has been going really well until the other nite, I was working up to my heavy sets and was lifting 100kgs (not that much) I took a breath I think halfway through a rep and bang, one of my vertabre in the middle of my back pushed a little to far one way and seriously pinched a nerve.
Didn't think much of it at the time. Anyway three fays later I pulled a water bottle (4kg) out of my cruiser and f$#@en bam. I could hardly breathe etc. After xrays I was told that I have somehow missaligned my spine in the past and that the shrugs had seriously aggrevated it??? So I'm now in a corrective manipulation program for the next few months.
But other than that they were going well and I will go back to them for I believe they really isolated my traps.
actually i have never tried them, but i was just wondering if they would be better that regular barbbell shrugs. thank you for the replies
I much prefer to use the smith instead of a barbell. Front shrugs I grip wide, and rear shrugs more narrow.
For one, you can place your feet such that the bar does not strike your front or back when you pull up. Secondly, the motion is restricted to straight vertical, which is the line you should be doing shrugs in anyway.
To the poster who had a vertabrae problem, I always wear my lifting belt when doing smith shrugs, and it really helps keep my torso aligned.
btw: I like different shrug variations. There is the box frame apparatus where you grip the hammer-style handles on the top. There is the regular standing DB shrug. I also like the seated but slightly inclined DB shrug, which focuses more on the frontal area of the traps.
I'm going to say bad simply because I think the smith machine is a death trap. I refuse to do any exercise on it.
Spoken like a true 16 year-old...
Originally Posted by mofugger
does anyone do shrugs on the calves machine?
Yes, I'll sometimes use it as a finishing move, especially after my grip's fried. Just stand on the ground instead of on the platform.
Like someone else mentioned, if I do use the Smith for shrugs, it's usually for behind the back shrugs because it makes the mvoe a little easier to get started. You could also try shrugging with a trap bar.
To those of you who only use dumbbells, your gym must have much heavier ones than mine. My worksets are 400+ with a barbell. I like the feel of dumbbells, but ours only go up to 100lbs, which isn't worth more than a burn set at the end.