Machine Shrug
- Secondary muscles
- Delts
- Body part
- Back
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lever arms give the shrug a fixed starting height, so there is no deadlifting heavy dumbbells into position and no bar to balance - settle in, grab the handles, and lift. That convenience makes it the easiest place in the family to run drop sets or standardize strict high-rep trap volume.
How to do the Machine Shrug
- Adjust the seat height and position yourself on the leverage machine with your back against the pad.
- Grasp the handles with an overhand grip and keep your arms straight.
- Keeping your back straight, lift your shoulders up towards your ears as high as possible.
- Hold the contraction for a moment, then 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 Shrug work?
The Machine Shrug primarily works the traps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Machine Shrug good for beginners?
Yes. The Machine 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 Shrug?
If you cannot do the Machine Shrug, try the Barbell Shrug, the Dumbbell Shrug or the Incline Bench 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 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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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.