TETSUMachine Gripless Shrug
The Machine Gripless Shrug is a leverage machine exercise for the back that primarily targets the traps, with the shoulders and forearms assisting. Follow the 5 steps below for correct form, with an animated demonstration.
trapsback
shouldersforearms
leverage machine
How to do the Machine Gripless Shrug
- Adjust the seat height and position yourself on the leverage machine.
- Grasp the handles with your palms facing inwards and your arms fully extended.
- Keeping your back straight, exhale and elevate your shoulders as high as possible.
- Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Gripless Shrug work?
The Machine Gripless Shrug primarily targets the traps. The shoulders and forearms work as supporting muscles.
What equipment do I need for the Machine Gripless Shrug?
You need a leverage machine to perform the Machine Gripless Shrug.
How many sets and reps of the Machine Gripless Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Gripless Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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