SMITH MACHINE BACK SHRUGS

1. With the bar at thigh level , load an appropriate weight.
2. Stand with the bar behind with you , taking a shoulder width , pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be starting position.
3. Initiate the movement by shrugging  your shoulders straight up . Do not flex the arms or wrist during the movement.
4. After a brief pause return the weight to the starting position.
5. Repeat the movement for the prescribed amount of repetitions.