Machine Shrug

TrapsShrug Machine

An isolation exercise for the upper traps. Machine shrugs build shoulder girdle strength and scapular control with a simple track that takes grip fatigue out of the equation.

How to do it

1Stand centered in the machine, grab the handles, and stand tall with your torso upright.

2Set your shoulders back and down with your chest open and arms completely straight.

3Shrug your shoulders straight up toward your ears as high as possible.

4Pause at the top for a brief squeeze in your traps.

5Lower your shoulders back down under control, feeling a good stretch at the bottom.

Common mistakes

Rolling your shoulders at the top, which creates joint friction and increases injury risk.

Bending your elbows, engaging the biceps and stealing tension from the traps.

Craning your head backward, putting dangerous pressure on your cervical spine.

Breathing

Exhale as you shrug up. Inhale as you lower back down.

Make it harder or easier

To make it easier, drop the weight and focus on a smooth, full range of motion.

To make it harder, add a two- to three-second squeeze at peak contraction.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.