Leverage Shrug

Also called machine shrug, lever shrug and plate loaded shrug.

Works

Traps, plus forearms

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Load the pins to an appropriate weight. Position yourself directly between the handles.

1. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
2. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
3. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
4. Pause at the top of the motion, and then return the weight to the starting position.

Cues

• Stand tall, arms straight.
• Shrug straight up to the ears.
• Hold 1 second at the top.
• Lower slowly.

Common mistakes

• Rolling the shoulders.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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