Shrug (Machine)
Trains the traps, with help from the neck. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Shrug (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a traps exercise that is, there are 2 on the Traps page.
Muscles worked
What Shrug (Machine) trains
Technique
How to do the Shrug (Machine)
- Stand or sit at the shrug machine as designed, grasping the handles at your sides with your arms fully extended and your posture upright.
- Elevate your shoulders straight up towards your ears as high as possible, keeping your arms straight.
- Pause briefly at the top of the movement, squeezing your traps.
- Slowly lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your arms straight throughout; lifting with bent elbows shifts the work away from your traps.
- Use a full range of motion, lifting your shoulders as high as possible on each rep.
- Exhale as you shrug up and inhale as you lower your shoulders.
- Avoid using leg drive or body momentum to move the weight.
Substitutes
Swap Shrug (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Shrug (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.