Muscles Worked
Learn more in the Upper-back training guide →
Primary
Traps
Highlighted muscles
How To Perform
- 1 Grip the machine handles at your sides.
- 2 Shrug shoulders straight up toward ears.
- 3 Hold briefly at the top, then lower slowly.
Form Cues
- ✓ Move straight up — no shoulder rolling.
- ✓ Full range — as high as possible.
Common Mistakes
- ✗ Rolling shoulders.
- ✗ Partial range of motion.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Machine Shrug, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Machine Shrug? These alternatives target the same muscles:
Swap Machine Shrug for something else
Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:
No close swaps with that equipment — try another filter or browse the exercise library.
Where This Exercise Fits
FAQ
How many sets of Machine Shrug should I do?
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for traps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Machine Shrug target?
Machine Shrug primarily targets the Traps.
Is Machine Shrug good for beginners?
Machine Shrug is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Machine Shrug, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.