Machine Shrug

Stand tall while gripping the handles, open your chest, and draw your shoulders down to clearly establish the starting position. Because the machine is stable, it is easy to chase heavier weight, so fix your wrists and elbows from the start and let the movement come only from shrugging your shoulders.

Drive your shoulders straight up and briefly contract your traps. Do not think about lifting the handles; keep the feeling that both shoulders are moving the same distance toward your ears.

Pause briefly at the highest point, then slowly lower your shoulders instead of letting the machine pull you down. The more you control the lowering phase, the stronger the feeling of your traps lengthening will be.

Lift as if the upper traps are drawing your shoulders toward your ears. Feel the sides of your neck rise and fall, but keep the neck itself relaxed.

If you jut your chin forward or roll your shoulders, your neck and arms take over instead of your traps. Dropping quickly from the top only adds momentum, so keep the same speed throughout every rep.

Exhale as you lift and inhale as you lower. Even with a short movement, keep breathing so your torso stays less rigid and the up-and-down motion remains steady.

With a machine shrug, it matters less how heavy the weight is than whether you can pause for 1 second at the top and control the descent for 2 seconds. Increase the load only while you can maintain that standard; your traps will work better and your neck will take less strain.