Shrug Machine

Setup

1. 01Set the handles or lever arms at roughly mid-thigh height.
2. 02Stand centered between the handles with feet hip width apart.
3. 03Grip the handles at the sides with arms straight.
4. 04Stand tall with a neutral spine and braced core.

Execution

1. 01Elevate the shoulders straight up toward the ears.
2. 02Pause for a beat at the top of the shrug.
3. 03Lower the shoulders slowly to a full stretch.
4. 04Keep the arms straight and relaxed the entire set.

Checkpoints

• -Shoulders travel straight up and down, not rolled in circles.
• -Elbows stay locked; the arms are just hooks.
• -Neck stays neutral, chin level.
• -Full depression at the bottom of each rep.

Common mistakes

• -Rolling the shoulders backward or forward mid-rep.
• -Bending the elbows and turning it into an upright row.
• -Using leg drive to bounce the weight up.
• -Cutting range short by never letting the traps stretch.