Exercise guide · Shoulders & Traps
Machine Shrugs
Machine shrugs guide the bar path for upper-trap training. Set the pads under your shoulders, shrug straight up, and lower with control.
- Targets: Upper traps
- Equipment: Machine
- Type: Isolation
Step by step
How to do the Machine Shrugs
- Adjust the machine so shoulder pads sit comfortably under your traps. Load a moderate weight.
- Stand or sit as the machine requires, feet flat, and grip handles if provided.
- Start with shoulders relaxed down. Keep arms straight or slightly bent per machine design.
- Shrug your shoulders straight up toward your ears, squeezing traps at the top.
- Lower under control to the start without letting the stack slam.
Form cues
- Pads stay under the shoulders
- Lift straight up
- Squeeze traps at the top
- Smooth lowering phase
Common mistakes
- Pads set too low on the arms
- Bending elbows to move the weight
- Partial reps with no stretch at bottom
- Slamming the weight stack each rep
Muscles worked
Primary
Upper traps
Secondary
Forearms
Safety: Start light to confirm pad placement. Stop if you feel neck strain and reset posture.
Alternatives
Similar shoulders & traps exercises
Barbell ShrugsUpper traps · Forearms
Dumbbell ShrugsUpper traps · Forearms
Smith Machine ShrugUpper traps · Forearms
Barbell Upright RowSide delts · Upper traps
Cable Upright RowSide delts · Upper traps
Dumbbell Upright RowSide delts · Upper traps
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