The shrug is a machine-based exercise targeting the trapezius muscles. It involves elevating the shoulders while keeping the arms straight, using a machine for resistance.
Also Works
Shoulders
How to Perform
1
Adjust the seat height and position yourself on the machine with your back against the pad.
2
Grasp the handles with an overhand grip and keep your arms straight.
3
Keeping your back straight, lift your shoulders up towards your ears as high as possible.
4
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Drive your shoulders straight up toward your ears rather than rolling them forward or backward.
•Hold the top position for 2 seconds and actively squeeze the traps before lowering.
•Let your shoulders drop fully at the bottom to get a complete stretch on the traps.
Common Mistakes
•Rolling the shoulders in a circular motion, which adds unnecessary stress to the shoulder joint without extra benefit.
•Using too much weight and barely moving the shoulders, resulting in a tiny range of motion.
•Bending the elbows or using the biceps to assist the shrug.