Shrug - Seated (Machine: Plate Loaded)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Lower Your Shoulders
   • Slowly lower your shoulders back to the starting position.
   • Control the movement to avoid dropping your shoulders too quickly.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form throughout the exercise.
8. 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.