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Traps and neck

Machine Shrug

The Machine Shrug is a strength exercise on a machine for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.

Level: BeginnerEquipment: MachineSingle-joint (isolation)

How to do it

  1. Adjust the machine so the handles or shoulder pads sit just below the shoulders when you stand tall.
  2. Step in, grip the handles or position the pads on the shoulders, feet hip-width.
  3. Stand up to unrack the weight with straight arms and let the shoulders sink.
  4. Shrug the shoulders straight up toward the ears and hold for a moment.
  5. Lower the shoulders slowly until they are fully down.

Tips

  • The fixed path lets you go heavy without balancing a bar.
  • Keep the knees soft but still; the legs do not help.
  • Use a full range: all the way down, all the way up.

Common mistakes

  • Bouncing the knees to drive the weight up.
  • Bending the elbows to pull the handles.
  • Cutting the range short with too much weight.

Muscles worked by the Machine Shrug

  • Upper traps Primary68%
  • Mid traps Secondary12%
  • Forearm flexors Minor8%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Machine Shrug alternatives

Different equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Machine Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Machine Shrug good for beginners?

Yes. The Machine Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Machine Shrug?

For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.

How do you make the Machine Shrug harder?

Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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