The trapezius muscles, also referred to as the traps, is a muscle group that consists of upper, middle and lower fibers that extend from the back of the neck down to the middle back. The traps mainly function to elevate the scapula. You can build the traps using Smith machines, which allow you to mimic barbell movements with a more controlled range of motion and increased level of safety.
Smith Machine Front Shrug
The Smith machine front shrug is an exercise that targets the upper trapezius. To perform the exercise, first stand behind the bar with your body upright and grab the bar using an overhand grip with hands shoulder-width apart. Rotate the bar back to release it from the rack. Keep your arms extended during the exercise. Raise your shoulders up towards your ears, then lower your shoulders back down to the start.
Smith Machine Back Shrug
The Smith machine back shrug is a movement for the upper trapezius. To execute the movement, begin by standing in front of the bar with your body upright and hold the bar with an overhand grip with hands shoulder-width apart. Rotate the bar forward to release it from the rack. Keep your arms extended throughout the movement. Bring your shoulders upward toward your ears. Bring your shoulders downward to the beginning position.
Smith Machine Bent-Over Row
The Smith machine bent-over row is an exercise that targets several back muscles, including the middle and lower trapezius. To perform the exercise, first stand in front of the bar, lean your torso forward until your back is almost parallel to the ground and slightly bend your knees. Grab the bar using an overhand grip that is slightly wider than shoulder-width. Rotate the bar back to release it from the rack. Raise the bar up toward your lower stomach by bending your elbows. Lower the bar back down to the start.
Smith Machine Close-Grip Upright Row
The Smith machine close-grip upright row is a movement for the middle and lower trapezius, along with the deltoids. To execute the movement, begin by standing in front of the bar with your body upright and hold the bar with an overhand grip that is narrower than shoulder-width. Rotate the bar back to release it from the rack. Bring the bar upward toward your lower chest by bending your elbows. Bring the bar downward to the beginning position.
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