Shrug Machine

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s) -
Equipment Machine
Emphasis Isolation
Type Pull

Shrug Machine Instructions

  • Position your feet in an athletic stance at outside shoulder-width.
    • Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back and eyes fixed straight ahead.
    • Neutral spine and flat back.
  • While maintaining the strong starting position, grab the handles and stand up.
  • With passive arms, lift (shrug) your shoulders straight up, think about bringing your traps to your ears.
    • Pause to hold the contraction.
  • Refrain from using your arms to pull the weight up.
    • The arms are merely a lever for your traps. 
  • Lower the weight to the starting position. Don't re-rack the weight after each rep.

*Tips*

  • Don't use momentum or excess movement to elevate the DB's. 
Filed in: isolation, machine, pull, traps
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