라이브러리로시작 
끝 
운동 라이브러리
Shrug Machine
A machine shrug that isolates the upper trapezius with a guided vertical path, letting you load heavier than dumbbells allow with less grip and balance demand.
등머신Scapular elevation
주동근
상부 승모근
협응근
견갑거근전완중부 승모근
장비
머신
패턴
Scapular elevation
준비 자세
- 01Set the handles or lever arms at roughly mid-thigh height.
- 02Stand centered between the handles with feet hip width apart.
- 03Grip the handles at the sides with arms straight.
- 04Stand tall with a neutral spine and braced core.
수행
- 01Elevate the shoulders straight up toward the ears.
- 02Pause for a beat at the top of the shrug.
- 03Lower the shoulders slowly to a full stretch.
- 04Keep the arms straight and relaxed the entire set.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a 1 to 2 second top hold.
- -Straps are fine here; the traps outlast the grip on heavy sets.
- -Place at the end of a pull day after rows and pulldowns.