Plate-Loaded Shrug

A standing shrug on a plate-loaded machine, lifting handles that hang at your sides so the traps work without a bar in front of or behind the legs.

How to do it

1. Load the plate horns evenly and stand on the machine platform, facing away from the frame.
2. Take a handle in each hand with your arms hanging straight down at your sides and your shoulders relaxed.
3. Stand tall with your chest up, your chin level and your knees soft.
4. Shrug your shoulders straight up toward your ears as high as they will go, and hold for a moment at the top.
5. Lower under control until your shoulders are fully down, and repeat for the desired number of repetitions.

Tips

• Shrug straight up. Rolling the shoulders adds travel but no extra trap work, and it takes the shoulder joint through a loaded circle for nothing.
• Keep the arms straight and passive. Bending the elbows turns the movement into a short upright row and takes the load off the traps.
• The handles hanging at your sides are what this machine is for -- there is no bar to clear your thighs, so you can stand upright and use a full range without shortening the top.

Muscles

Primary: Traps

Secondary: Forearm flexors