ProgreviaMachine shrug
Home › Exercises › Traps › Machine shrug
How to do it
Shrug the shoulders straight up toward the ears to load the upper traps, without rolling them. Hold briefly at the top and lower under control to a stretch; no momentum.
Muscles worked
Mainly trapecio. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.6 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Machine shrug compares with other traps exercises
The catalogue has 9 exercises with traps as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Machine shrug is number 4 (tied with one other).
That makes it a good candidate for adding traps sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 5 alternatives, such as Band Y-raise, Band shrug and Low cable shrug.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band Y-raise | resistance band | Low (0.4 out of 2.2) | Basic |
| Band shrug | resistance band | Low (0.5 out of 2.2) | Basic |
| Low cable shrug | cable | Low (0.6 out of 2.2) | Basic |
| Machine shrug | machine | Low (0.6 out of 2.2) | Basic |
| Dumbbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
| Barbell shrugs | dumbbells | Moderate (0.7 out of 2.2) | Basic |
On a machine. In the meta-analysis by Haugen et al. (2023), with thirteen studies and 1,016 participants, there were no significant differences in muscle growth between training on machines and with free weights.
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance: a systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation. 2023;15(1):103.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
Add it to your routine
Progrevia can generate a personalized routine that includes Machine shrug based on your level, goal and available days.
Build your Traps workout
Generate a full routine with the emphasis on Traps and Machine shrug among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Machine shrug work?
Machine shrug mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Machine shrug should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).
Is Machine shrug good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.
⚡ Create your free routine in 60s
Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.