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Last updated March 5, 2026
Trapezius
Shrug (Machine)
Stand in a shrug machine and grip the handles. Elevate your shoulders straight up toward your ears and squeeze at the top.
Quick facts
- Level
- Beginner
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Upper Traps
Secondary
Mid TrapsSide Shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Weight Machines / Selectorized
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Adjust the shrug machine handles to the appropriate height.
- Stand inside the machine and grip the handles at your sides.
- Step 2Starting Position
- Stand upright with feet shoulder-width apart.
- Let your shoulders hang naturally with arms fully extended.
- Step 3Execution
- Elevate your shoulders straight up toward your ears.
- Squeeze your traps at the top of the movement for 1-2 seconds.
- Lower your shoulders back down under control.
- Keep your arms straight throughout — do not bend your elbows.
- Step 4Tips
- Avoid rolling your shoulders — shrug straight up and down.
- The machine guides the path, making this a great option for heavy loads.
- Focus on the mind-muscle connection with the traps.
Alternatives & variations
Explore similar movements targeting the same muscles.
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