Machine Shrug
A shrug on a lever shrug machine (or under the shoulder pads of a standing calf machine), lifting the shoulders straight up against a guided load. Lets you load the upper traps heavily with no bar in front of the thighs.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand between the handles of a shrug machine, grip them and stand up tall with the arms straight at your sides and the shoulders relaxed down.
Brace and keep the arms straight.
Shrug the shoulders straight up toward the ears.
Pause for a second at the top.
Lower slowly to a full stretch without letting the weight touch down.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Straight up, straight down
Hold the top
Arms are just hooks
Common mistakes
Rolling the shoulders
Bending the elbows to help
Bouncing the weight off the stops
Safety notes
Lift the handles to the start position with the legs, not the back.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.