A machine-based isolation movement focusing on elevating the shoulders to target the upper trapezius muscles, typically used for increasing size and strength in the traps.
Machine Alternate Arm Curl, Machine Alternate Arm Curl
1/5 • Beginner
Traps
Forearms
8
No
No
No
Medium
Moderate
Upper Traps
Flexors
8-15 reps
60-120 seconds • Shorter rest for higher rep sets.
Adjust the machine setup to allow a full range of motion, whether standing or seated. Grasp the handles firmly with a neutral or pronated grip, ensuring your arms are fully extended and shoulders are relaxed.
Inhale as you lower the weight and exhale forcefully as you pull your shoulders up to complete the shrug.
2-1-2
Move the shoulders from maximum depression (full stretch) to maximum elevation (shoulders near the ears) without involving the elbows.
Not required or recommended; the movement is guided and secured by the machine.
Lever Shrug, Hammerstrength Shrug, Leverage Machine Shrug, Standing Machine Shrug, Seated Machine Shrug
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High Row Machine, Plates
Traps
Machine Alternate Arm Curl, Machine Alternate Arm Curl
Traps
Trap Bar, Plates
Traps
Barbell, Plates
Traps
Smith Machine
Traps
Smith Machine
Traps
Dumbbells
Traps
Kettlebell
Traps
Dumbbells, Flat Bench
Traps
Barbell
Traps
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