For this exercise, you need a Smith machine. Set the weight according to plan. Stand close to the bar. Grab the bar with the palms of the hands facing you. Lift it out of the fixation and carry the weight in front of you

Start Position

Carry the weight with straight arms. Stand upright, chest high and pull the shoulders back and down. Activate the abdominals to stabilize the trunk


Pull the shoulders up. The arms might slightly bend when you make this move. Focus on creating the movement from the upper trapezius only

End Position

Pull the shoulders up as high as possible


Bring the shoulders back down again. Keep the upper trapezius engaged to make the movement slow and controlled


Back to the start position. Repeat for the planned number of times


Kraft für das Tragen und Heben von Gewichten. Schulterstabilität. Kräftigung der oberen Rückenmuskeln, besonders des oberen Trapezmuskels