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Smith Behind the Back Shrug
Description: The Smith Behind the Back Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Smith Machine Type: Strength Training Machine Resistance Type: Guided Barbell Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
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Smith Single Arm Side Drag
Description: The Smith Single Arm Side Drag drags the weight up the side of the body, keeping it close to the torso, to load the traps with a heavy combined shrug and pull. Benefits: Profile: Equipment: Smith Machine Type: Strength Training Machine Resistance Type: Guided Barbell Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
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Smith Upright Row
Description: The Smith Upright Row pulls the weight up the front of the body toward the upper chest, driving the elbows high to work the side of the shoulder and the upper traps together. Benefits: Profile: Equipment: Smith Machine Type: Strength Training Machine Resistance Type: Guided Barbell Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification:…
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Smith Shrug
Description: The Smith Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Smith Machine Type: Strength Training Machine Resistance Type: Guided Barbell Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull…
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Lever Selectorized Low Row
Description: The Lever Selectorized Low Row is a horizontal rowing exercise that builds the lats and the muscles of the mid back. Lying chest down on a bench takes the lower back out of the movement so you can focus on the back muscles. The neutral grip is easy on the wrists and hits the…
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Lever Selectorized Seated Shrug
Description: The Lever Selectorized Seated Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Selectorized Machine Type: Strength Training Machine Resistance Type: Selectorized (Weight Stack) Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics:…
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Lever Selectorized Grip Less Shrug
Description: The Lever Selectorized Grip Less Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Selectorized Machine Type: Strength Training Machine Resistance Type: Selectorized (Weight Stack) Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification:…
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Lever Selectorized Shrug
Description: The Lever Selectorized Shrug lifts the weight by elevating the shoulders straight up toward the ears, isolating the upper trapezius. It builds the size and strength of the upper traps. Benefits: Profile: Equipment: Selectorized Machine Type: Strength Training Machine Resistance Type: Selectorized (Weight Stack) Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated…
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Machine Back Extension
Description: The Machine Back Extension is a posterior chain exercise that strengthens the lower back. Back extensions train the lower back and posterior chain. Hinge from the hips and avoid overextending at the top. Benefits: Profile: Equipment: Machine Type: Strength Training Machine Resistance Type: Selectorized (Weight Stack) Level: Intermediate Muscles: Primary Muscles Secondary Muscles Classification:…
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Lever Plate Loaded Internal Rotation
Description: The Lever Plate Loaded Internal Rotation trains the subscapularis through a guided internal rotation path, supporting shoulder health and stability. Benefits: Profile: Equipment: Plate Loaded Machine Type: Strength Training Machine Resistance Type: Plate Loaded Level: Beginner Muscles: Primary Muscles Secondary Muscles Classification: Mechanics: Isolated Force: Pull Utility: Auxiliary Instructions: Common Mistakes: Variations: Safety Tips:…
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Lever Selectorized Incline Row
Description: The Lever Selectorized Incline Row is a horizontal rowing exercise that builds the lats and the muscles of the mid back. Lying chest down on a bench takes the lower back out of the movement so you can focus on the back muscles. The neutral grip is easy on the wrists and hits the…
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Lever Selectorized Reverse Fly
Description: The Lever Selectorized Reverse Fly is an isolation exercise that opens the arms out to the sides in a reverse arc to target the rear of the shoulder and the upper back. A hinged position lets the rear delts work against gravity through the arc. Benefits: Profile: Equipment: Selectorized Machine Type: Strength Training Machine…
