Machine Shrug
Muscles worked: Traps (assisted by forearms).
How to do it
- Set the handles or pads so you can stand tall with arms hanging.
- Take the load with your arms straight and your shoulders relaxed down.
- Shrug straight up toward your ears - no rolling the shoulders.
- Pause for a second at the top and squeeze the traps.
- Lower under control to a full stretch at the bottom.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Straight up and down - no rolling the shoulders
- Pause at the top, lower under control
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Shrug - traps
- Dumbbell Shrug - traps
- Rack Pull - back, traps
- Farmer's Carry - forearms, traps
Track the machine shrug properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.