Machine Shrug

Beginner

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.

About Exercise

Equipment

Machine Alternate Arm Curl, Machine Alternate Arm Curl

Difficulty

1/5 • Beginner

Primary Muscle Groups

Traps

Secondary Muscles

Forearms

Popularity Score

8

Goals

Hypertrophy
Strength

Training Style

Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

Traps

10/10

Upper Traps

Forearms

3/10

Flexors

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Shorter rest for higher rep sets.

How to Perform

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.

  1. Keep your arms straight and core stable throughout the movement.
  2. Shrug your shoulders straight up toward your ears, contracting the upper traps forcefully.
  3. Hold the peak contraction briefly for maximum muscle engagement.
  4. Lower the weight slowly and with control to the starting position.
  5. Allow the traps to achieve a full stretch at the bottom before repeating.

Coaching Tips

Form Cues

  • Shoulders straight up.
  • Squeeze the contraction.
  • Control the descent.
  • Keep neck relaxed.

Breathing

Inhale as you lower the weight and exhale forcefully as you pull your shoulders up to complete the shrug.

Tempo

2-1-2

Range of Motion

Move the shoulders from maximum depression (full stretch) to maximum elevation (shoulders near the ears) without involving the elbows.

Safety

Safety Notes

  • Avoid sudden or jerky movements, especially when lowering the load.
  • If you feel pain in the neck or shoulder joint, decrease the weight immediately.

Spotting

Not required or recommended; the movement is guided and secured by the machine.

Common Mistakes

  • Rolling shoulders forward or backward.
  • Using excessive momentum to lift the weight.
  • Bending the elbows or using biceps.
  • Using partial range of motion.

When to Avoid

  • Acute neck pain or stiffness.
  • Severe shoulder joint instability.

Build Up First

  • Basic grip strength capacity.

Also known as

Lever Shrug, Hammerstrength Shrug, Leverage Machine Shrug, Standing Machine Shrug, Seated Machine Shrug

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