Movement overview

Machine Shrugs target the trapezius muscles, primarily focusing on the upper traps. This exercise is performed using a shrug machine, which provides stability and allows for controlled movement. It is effective for building strength and size in the upper back and improving posture.

Step-by-step cues

1. Adjust the seat height of the shrug machine so that the shoulder pads rest comfortably on your shoulders.
2. Stand with your feet shoulder-width apart and grip the handles firmly.
3. Keep your back straight and your core engaged throughout the exercise.
4. Lift your shoulders straight up towards your ears in a shrugging motion, squeezing your traps at the top of the movement.
5. Hold the contraction for a moment, then slowly lower your shoulders back to the starting position.
6. Repeat for the desired number of repetitions.

Technical tips

• Focus on using your trapezius muscles to lift the weight, not your arms.
• Avoid rolling your shoulders; lift them straight up and down.
• Keep your movements controlled to maximize muscle engagement and reduce injury risk.
• Exhale as you lift your shoulders and inhale as you lower them.
• Start with a lighter weight to ensure proper form before increasing resistance.