Lift your shoulders straight upward on a leverage-machine to load the trapezius muscles. Perform controlled rises and lowers with a neutral torso.
How to do the Machine Shrug#
- Sit with your feet flat and reach the handles using an overhand grip about shoulder-width apart.
- Keep your arms extended and your torso still throughout the movement.
- Exhale as you lift your shoulders straight up toward your ears by squeezing the trapezius muscles; pause briefly at the top.
- Inhale and lower your shoulders slowly back to the starting position without using momentum; repeat for the set.
Muscles worked#
Common mistakes#
- Rolling the shoulders in a circular motion.
- Bending the elbows to turn it into a pull.
- Leaning the torso back or using body swing to lift the weight.
- Dropping the shoulders quickly instead of lowering under control.
