A machine-based exercise that isolates the trapezius muscles.
- +Isolates trapezius muscles effectively
- +Easy to use for beginners
- +Less strain on neck than free weights
- –Less activation of stabilizer muscles
- –May not provide enough resistance for advanced lifters
This exercise targets:
Upper Back
Traps
Shoulders
Rear Delts
Side Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the seat/handles so your arms hang straight by your sides
- Stand or sit tall; chest up, core braced, neck neutral
- Grip the handles firmly with straight (not locked) elbows
- Shrug your shoulders straight up toward your ears; don’t roll them
- Pause briefly at the top and squeeze your traps
- Lower your shoulders slowly to a full stretch
- Breathe out as you shrug up, in as you lower; avoid using legs or momentum