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Overview
The shrug machine mimics the movement and hand angle used in dumbbell shrugs. As is the case with all shrugs, intense stress is isolated on the trapezius muscles in the shoulders. Significant stress is also placed on the forearm flexor muscles.
Setup
The shrug machine has a bar on each side for adding weight. Place heavy weights on each side of the machine, being sure to place the same amount of weight on either side. Take a seat facing the machine with your back pressed firmly against the padding. Many of the machines have two grips: the higher grip is used for doing this exercise standing and the lower is used for doing this exercise while sitting. Take the lower grips in each hand.
To perform this exercise while standing, place each foot on either side of the seat and stand with the seat directly below you. Take the upper grips in each hand and prepare to begin the exercise. If the upper grips are too high and don’t allow you to lift the weight up with the arms still straight, simply take the lower grips in each hand while sitting and then stand up.
Movement
Pull your shoulders upward and backward as much as possible and hold that position for a second or two. Relax your traps to lower each shoulder back downward to the original starting position.
Tips From the Trainer
For a great variation to this exercise, try bringing each shoulder directly upward and towards your ears with each repetition. Hold this position for a moment and then rotate the shoulders backward to the rear as they lower and then forward until they return to the starting position. This can allow for a greater range of motion for the working muscles.
To stress the traps from a different angle, you can also try leaning forward slightly as this exercise is performed. With each repetition, pull you shoulders upward and to the rear. This motion provides a high quality stress on the muscles and can add some needed change to you shoulder workout.
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