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Machine Shrug

An isolation shrug exercise for the traps, done with a machine. It also works the forearms.

Machine Isolation Reps and weight Also called: smith shrug, shrug machine
Illustrations: Everkinetic, CC BY-SA 4.0 (licence)

Muscles worked

Primary

Traps

Do most of the work.

Secondary

Forearms

Help during each rep.

  • TrapsTop of the shoulders and neckPrimary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
  2. Lift the shoulders straight up towards the ears.
  3. Pause at the top, no rolling.
  4. Lower fully.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Rolling the shoulders. Straight up and straight down.
  • Short range. Lower fully between reps.

Machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.