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Traps · Machine

Shrugs Machine

An isolation movement that trains your traps, done with a machine. Your forearms help out.

EquipmentMachine
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Shrugs Machine muscles worked, front viewShrugs Machine muscles worked, back view
TrapsPrimaryForearmsSecondary

How to do it

  1. Load the pins to an appropriate weight. Position yourself directly between the handles.
  2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
  3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
  4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
  5. Pause at the top of the motion, and then return the weight to the starting position.

More trap exercises

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