Shrug (Machine)

A machine-based shrug exercise using leverage mechanics where the lifter raises their shoulders toward the ears to target the upper traps.

Instructions

1. Load the machine pins with an appropriate weight.
2. Position yourself directly between the handles with your feet shoulder-width apart.
3. Grasp the top handles with a comfortable grip, keeping your arms straight.
4. Lower your hips slightly and take a deep breath, bracing your core for stability.
5. Look straight ahead with your head and keep your chest up throughout the movement.
6. Drive through your heels and extend your hips and knees to stand up to full height.
7. Once standing, keep your arms straight and raise the weight by shrugging your shoulders toward your ears.
8. Move straight up and down in a vertical line, not allowing the weight to move forward or backward.
9. Pause briefly at the top of the shrug, squeezing the traps muscles hard.
10. Lower the weight back down to the starting position under control.

Tips

• Keep your arms straight throughout the entire movement
• Focus on moving straight up and down from the shoulder joint
• Shrug your shoulders directly toward your ears, not up and forward
• Use a controlled tempo; avoid jerky, explosive movements
• This exercise primarily targets the upper traps muscles
• Maintain upright posture throughout to isolate the trap muscles effectively