Videos
Instructions
- Sit or stand upright on the machine with handles at your sides.
- Grip the handles firmly with arms straight.
- Lift your shoulders directly upward in a shrugging motion.
- Pause briefly at the top of the movement.
- Slowly lower your shoulders back to the starting position.
Technical Tips
- Avoid rolling your shoulders; move straight up and down.
- Keep your arms extended and relaxed.
- Do not use your biceps or elbows to assist the movement.
Breathing Tips
- Inhale as you lower your shoulders.
- Exhale as you lift your shoulders upward.
Medical restrictions
- Avoid if you have shoulder impingement.
- Avoid with acute neck injuries.
- Consult a physician if you have chronic upper back pain.
Description
The Machine Shrug is a targeted strength training exercise designed to build and strengthen the trapezius muscles. Using a guided machine provides stability and allows for controlled movement, making it a safe and effective option for beginners and advanced lifters alike. This exercise isolates the traps by focusing solely on the upward and downward movement of the shoulders, minimizing the involvement of other muscle groups. Performing the Machine Shrug helps improve posture, enhance upper body aesthetics, and support neck and shoulder stability. It is commonly included in bodybuilding and fitness programs aimed at developing a powerful and well-defined upper back. The machine setup eliminates the need to balance free weights, allowing the lifter to concentrate fully on proper form and contraction. Consistent practice of this exercise can contribute to better shoulder alignment, increased strength for pulling movements, and reduced risk of upper body muscular imbalances. The Machine Shrug is suitable for individuals looking to improve both functional performance and physique development.
What muscles do machine shrugs work?
Machine shrugs primarily target the trapezius muscles, with secondary activation in the neck, shoulders, and rhomboids.
Are machine shrugs better than dumbbell shrugs?
Machine shrugs provide more stability and control compared to dumbbell shrugs, making them a great option for isolating the traps safely.
Can beginners do machine shrugs?
Yes, machine shrugs are beginner-friendly because the guided movement helps ensure proper form and reduces the risk of error.
How many reps should I do on machine shrugs?
For hypertrophy, aim for 10 to 15 reps per set, focusing on slow and controlled movements to maximize trapezius engagement.
Are machine shrugs safe for my neck?
Machine shrugs are safe when performed correctly, but individuals with existing neck issues should consult a professional before adding them to their routine.