Machine Shrug

How to perform the Machine Shrug

1. Adjust the shrug machine so the handles or pads sit at your sides with the arms straight and shoulders stretched.
2. The fixed machine path keeps the load moving vertically so you can focus purely on trap elevation.
3. Grip the handles, stand or sit tall, and let the shoulders drop into the bottom stretch.
4. Elevate the shoulders straight up toward the ears along the machines fixed path.
5. Squeeze the traps at the top, then lower the handles under control to a full stretch.
6. Keep the neck neutral and the chin level rather than jutting the head under the load.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Rolling the shoulders in a circle rather than driving them straight up the fixed path.
• •Jutting the chin forward at the top and straining the neck.
• •Setting the handles so the arms start bent and letting the biceps assist the lift.
• •Bouncing out of the bottom stretch instead of controlling the descent.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.