TETSUMachine Shrug
The Machine Shrug is a leverage machine exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
trapsback
shoulders
leverage machine
How to do the Machine Shrug
- Adjust the seat height and position yourself on the leverage machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Keeping your back straight, lift your shoulders up towards your ears as high as possible.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Shrug work?
The Machine Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Machine Shrug?
You need a leverage machine to perform the Machine Shrug.
How many sets and reps of the Machine Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine 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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