Shrug - Seated (Machine: Plate Loaded)

Sit tall and lift your shoulders straight up towards your ears. Pause at the top for a second, then lower them fully to stretch the traps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

upper traps

mid traps

What you need and how to position yourself before starting.

leverage machine

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat height of the machine so that your shoulders align with the pads.
- Sit down on the machine with your back against the support and feet flat on the floor.
Step 2Position Your Arms
- Place your arms on the pads with your hands gripping the handles or the machine's grips.
- Ensure that your elbows are slightly bent and your shoulders are relaxed.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body during the exercise.
- Keep your back pressed against the support to maintain proper posture.
Step 4Lift Your Shoulders
- Begin the movement by shrugging your shoulders upward towards your ears.
- Focus on using your trapezius muscles to lift, not your arms.
Step 5Hold the Position
- At the top of the movement, hold the contraction for a brief moment.
- Squeeze your shoulder blades together to maximize the engagement of the muscles.
Step 6Lower Your Shoulders
- Slowly lower your shoulders back to the starting position.
- Control the movement to avoid dropping your shoulders too quickly.
Step 7Repeat
- Perform the desired number of repetitions while maintaining proper form throughout the exercise.
Step 8Finish the Exercise
- After completing your reps, carefully release the handles and sit back for a moment.
- Stand up and adjust the machine back to its original position if necessary.