Machine Shrug
Machine shrug isolates the upper trapezius to build trap strength and size; uses guided handles for focused elevation in upper body routines.
About Exercise
Equipment
Shrug Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Forearms
4/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the shrug machine to chest height and load plates. Stand tall with feet shoulder-width apart, grip neutral handles with arms extended and elbows slightly bent, core braced.
- Elevate shoulders straight up toward ears by contracting traps.
- Squeeze traps at the top and hold for 1 second.
- Lower shoulders slowly to full stretch, resisting the weight.
- Keep arms straight and head neutral throughout.
- Repeat for reps without rolling shoulders.
Coaching Tips
Form Cues
- Shoulders to ears
- Squeeze traps hard
- No rolling
- Stay tall
- Control the drop
Breathing
Inhale as you lower the weight, exhale as you shrug up while bracing your core.
Tempo
2-1-2
Range of Motion
Raise shoulders until they nearly touch ears, lower until scapulae fully depress without arching back.
Safety
Safety Notes
- Avoid if acute neck or shoulder pain exists
- Start with light weight to master form
- Maintain neutral spine to prevent lower back strain
Spotting
Not required; machine provides safety and stability.
Common Mistakes
- Rolling shoulders forward
- Bending elbows excessively
- Using momentum to lift
- Leaning head forward
- Dropping weight too fast
When to Avoid
- Acute shoulder impingement
- Neck strain or injury
Flexibility Needed
- Adequate shoulder elevation range
Build Up First
- Basic grip strength
- Familiarity with shrug motion
Also known as
Shrug Machine, Seated Shrug, Standing Shrug
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