Machine Gripless Shrug
Gripless is the whole idea: the machine loads your shoulders through pads rather than your hands, so grip strength stops being the limiting factor. Choose it late in a pull day when rows and deadlifts have cooked your grip but the traps still have honest work left.
How to do the Machine Gripless Shrug
- Adjust the seat height and position yourself on the leverage machine.
- Grasp the handles with your palms facing inwards and your arms fully extended.
- Keeping your back straight, exhale and elevate your shoulders as high as possible.
- Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Hold the top for two seconds and lower for three.
Muscles worked
Common mistakes
- Rolling the shoulders — a circular motion does nothing extra and irritates the shoulder; move straight up and straight down.
- Bouncing out of the bottom — let the shoulders drop fully at the bottom, pause, then shrug up from a dead stop.
- Pulling the head forward — keep the chin tucked and the head neutral, since jutting the head forward shortens the range.
- Too heavy to squeeze — if you cannot hold the top for a full count, the weight is too heavy for the traps to actually contract.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Shrugs go at the end of a back or shoulder session after the pressing and rowing. Superset them with a face pull or a rear delt fly on the same station.
Variations and alternatives
Similar exercises
Without machine
Easier and harder
Frequently asked questions
What muscles does the Machine Gripless Shrug work?
The Machine Gripless Shrug primarily works the traps. It also involves the delts and forearms, which assist the movement and stabilise the joints.
Is the Machine Gripless Shrug good for beginners?
Yes. The Machine Gripless Shrug is rated beginner: it uses a machine and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Machine Gripless Shrug?
If you cannot do the Machine Gripless Shrug, try the Machine Shrug, the Barbell Shrug or the Dumbbell Shrug. Each of them trains the traps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Machine Gripless Shrug, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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