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운동 라이브러리
Gripless Shrug
A shrug machine that loads through shoulder pads instead of handles, training the upper traps hard without grip strength ever becoming the limit.
등머신Scapular elevation
주동근
상부 승모근
협응근
중부 승모근견갑거근코어
장비
머신
패턴
Scapular elevation
준비 자세
- 01Adjust the machine so the pads rest on top of the shoulders.
- 02Stand or sit tall with the spine neutral and feet planted.
- 03Let the arms hang relaxed at the sides or rest lightly on the frame.
- 04Brace the trunk before lifting the load off the stops.
수행
- 01Elevate the shoulders straight up toward the ears.
- 02Squeeze the traps hard at the top for a full second.
- 03Lower the pads slowly until the shoulders reach a full stretch.
- 04Repeat without bouncing out of the bottom position.
체크포인트
- -Shoulders travel straight up and down, not rolled in circles.
- -The neck stays neutral, not jutting forward.
- -The stretch at the bottom is reached on every rep.
- -The legs stay quiet; no calf bounce feeds into the lift.
흔한 실수
- -Rolling the shoulders forward or backward at the top.
- -Using tiny partial reps with excessive weight.
- -Driving through the legs to bump the pads up.
- -Ducking the head down to fake a longer range.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate top squeeze.
- -Because grip is removed, this can be loaded heavier than dumbbell shrugs; progress in small jumps.
- -Slot it at the end of a pull day after rows and pulldowns.