Strength Training · Bodybuilding
Machine Shrug
The machine shrug trains your upper trapezius by lifting your shoulders against resistance with handles beside your body. The guided path lets you focus on controlled shoulder movement.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the starting height so you can reach the handles with your shoulders relaxed.
- Position yourself squarely in the machine with your feet firmly planted.
- Grasp both handles with your palms facing inward.
- Lift your shoulders toward your ears as high as comfortably possible.
- Lower your shoulders back to their relaxed starting position.
Form cues
- Keep your elbows long.
- Keep your head over your ribs.
- Exhale as you lift.
Common mistakes
- Bouncing between repsSlow the lowering phase so you can reverse direction without a jerk.
- Using your legs or torsoKeep your knees and hips still so shoulder movement drives the handles.
- Rolling your shouldersKeep the motion vertical rather than circling your shoulders forward or backward.
Safety
Excessive weight or jerky reps can strain your neck and upper shoulders. Releasing raised handles can cause the machine's moving parts to drop abruptly.
- Use a light first set to check the machine's fit and available range.
- Return the machine fully to its stops before releasing the handles.
- End the set if you develop neck pain, tingling, or a sharp shoulder sensation.
If you have an existing neck or shoulder injury, ask a physiotherapist whether loaded shrugs are appropriate before adding resistance.
Muscles worked
Primary muscles
Equipment
- Shrug Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to perform about two more controlled reps at the end of each set.