Machine Shoulder Shrugs
Machine shoulder shrug — fixed-path scapular elevation, accessible heavy loading for the traps.
Level: Beginner
Primary: Traps
Movement: Isolation
Tags: Pull
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Swimming
Target muscles
The upper trapezius drives elevation. The levator scapulae assists. The fixed path eliminates the grip work that caps barbell shrugs, letting the traps work in isolation.
How to perform
Setup
Stand or sit at the machine. Grip the handles at the sides with a neutral grip.
Execution
Elevate the shoulders straight up toward the ears as high as possible. Hold briefly at peak. Slowly lower. Vertical motion only.
Common mistakes
- Rolling the shoulders.
- Bending the elbows.
- Cutting the bottom range.
- Going too heavy.
- No peak pause.
Progressions and regressions
Regress to lighter loads. To progress, work pause shrugs.
Programming notes
Trap accessory. 3-4 sets of 10-15 reps, twice a week.
