Machine Shrug
How to do it
Starting position
- Adjust the seat height so the handles are beside your hips.
- Set your feet shoulder-width apart and plant them firmly on the floor.
- Straighten your back and lift your chest slightly to set your position.
- Grip the handles with an overhand grip and let your arms hang straight down.
Movement
- Look straight ahead and raise your shoulders vertically toward your ears.
- Hold a strong contraction in your traps at the top for 1 sec.
- Slowly return to the starting position as you move your shoulders away from your ears.
Breathing
Exhale as you raise your shoulders and inhale as you lower them.
Trainer tips
- Hold the handles and straighten your arms
- Pause briefly at the top and lower slowly
Cautions
- Jutting your neck forward strains your cervical spine, so tuck your chin and look straight ahead.
- Rolling your shoulders too far back can injure the joints, so move only vertically.
- Bending the arms and lifting with the arms
- Rolling the shoulders in circles during the movement
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Shrug machine |
| Movement pattern | Isolation |
| Rep range | 10–15 reps |
2 similar exercises
Representative exercise: Machine Shrug
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 57.6 kg.
With the shrug machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Barbell Decline ShrugHarderDumbbell Single Arm ShrugHarderDumbbell ShrugSimilar exerciseBarbell ShrugSimilar exerciseBand ShrugSimilar exerciseSmith ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.