Description
Controlled shoulder shrug to target the trapezius muscles.
01 · Setup
Set up the movement
- Adjust the machine supports to stay aligned throughout.
- Keep your spine neutral, trunk braced and arms straight.
- Start with your shoulders down.
- Use a firm grip with neutral wrists.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling them forward.
- Hold the contraction at the top for a moment.
- Lower slowly into a controlled stretch.
Technique cue
Controlled vertical shrug without shoulder rotation.
Common mistakes- rolling the shoulders
- moving too abruptly
- letting the trunk swing
- using an incomplete range
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.