Shrugs in a machine

To engage more muscle fibers, it is advisable to lift and lower your shoulders in a circle, holding briefly at the top.

Nuances and Mistakes

1. The advantage of the machine is that it combines both the benefits of the dumbbell version and the benefits of the barbell version. If you position yourself so that your grip is strictly to the sides of your body, the load will be applied strictly to the sides of the trapezius, just like with dumbbells. You can also stand a little in front or a little behind. Then the load will distribute as if using a barbell from the front or the back.

2. If the weight is quite heavy, I recommend using straps to avoid being distracted by your grip. However heavy the weight is, it should be such that you can perform at least 8 repetitions. You need to go until you feel a burning sensation in your trapezius. Only then will you see results.

3. If you lean your back slightly, the load will shift from the upper part of the trapezius to its lower fibers (those closer to the shoulder blades). The more you lean your body, the lower the load shifts.

4. It is advisable to work through the full range of motion. Maximize relaxation of the muscles at the bottom and pause for a moment at the very top.

5. Trapezius exercises can be performed at the end of a back or shoulder workout, as many shoulder exercises also engage the trapezius.

6. Try not to bend your arms at the elbows. In this case, your arms are simply acting as ropes connecting your shoulders to the handles.