How to do a Machine Shoulder Shrug
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Shoulder Shrug Machine
Workouts with Machine Shoulder Shrug
Instructions for Proper Form
An isolation exercise targeting the trapezius muscles using a machine. It allows for controlled movement and focuses solely on the shrugging motion, enhancing trap development. Ideal for beginners, providing support and minimizing strain on other muscle groups.
- Stand upright between the handles of the shrug machine set to knee height.
- Brace your core to maintain a neutral spine as you hinge your hips backward to grip the handles with an neutral grip, palms in, and lift the handles with your extended arms back to an upright position.
- While keeping your chest out, shoulders back, and arms extended with a slight bend in your elbows, glide your shoulders up towards your ears.
- Lower your shoulders and the bar back to the starting position.
Weight & 1 Rep Max Calculator
Average Machine Shoulder Shrug standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps55lbs1 Rep Max70lbs
- intermediate8reps75lbs95lbs
- advanced8reps90lbs115lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Machine Shoulder Shrug
1. Dumbbell Shrug
97.5 mSCORESWAPPED 4,871 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Barbell Shrug
92.2 mSCORESWAPPED 1,971 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
3. Upright Row
94.8 mSCORESWAPPED 1,746 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
4. Dumbbell Upright Row
90.7 mSCORESWAPPED 1,576 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
5. Cable Upright Row
89.4 mSCORESWAPPED 1,214 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
6. Smith Machine Shrug
78.9 mSCORESWAPPED 1,059 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
7. Hammerstrength Shrug
59.7 mSCORESWAPPED 868 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
8. Cable Shrugs
36.5 mSCORESWAPPED 836 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
9. Barbell Behind The Back Shrug
58.8 mSCORESWAPPED 596 TIMESBarbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.
10. Trap Bar Shrugs
50.5 mSCORESWAPPED 580 TIMESThis compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Intermediate
- Trapezius
- Trap Bar