Loads your traps safely for thick, capped upper back.
Lift straight up and down, don't roll your shoulders.
The Machine Shrug isolates the Traps — no passengers. That makes it a clean tool for adding targeted traps volume without extra fatigue.
The Machine Shrug primarily works the Traps.
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
