Shrug Machine

a.k.a. Hammerstrength Shrug

Differentiation: Mechanics

This variation of a Shrug is unique. Here is how: you use a Shrug machine | - instead of free weights. The machine targets your trapezius | at a different angle. You cannot hold a barbell at your sides the same way. The weight is also guided when using a shrug machine.

Starting Position

To get into starting position, do this...

1) Locate a Shrug Machine.

2) Load plates on the machine.

3) Stand backward between the handles of the Shrug machine.

4) Place your feet about hip-width apart for stability.

5) Reach down and grasp the handles, raising them to about hip height.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Inhale while shrugging your shoulders

3) ...as high as possible toward your ears

4) When your shoulders have reached the highest point possible, hold this position for a count of one second.

5) Then, exhale while gradually lowering your shoulders (and the handles) to the starting position.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight during the movement.

Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.

Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.

Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.

Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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Tip

When shrugging, the stress should be on your heels.

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