Machine Gripless Shrug
The shrug in a machine that loads the shoulders through pads resting on them, the hands only steadying on the frame; the grip is left out entirely.
How to do it
Setup
Standing under the machine's shoulder pads, feet hip-width, hands resting on the handles, knees soft.
Steps
- Lift the pads with the shoulders, straight up.
- Hold the top with the traps squeezed.
- Lower the pads slowly into a full stretch.
Common mistakes
Pushing the pads up with the legs: the knees stay soft and still. Pulling on the handles: the hands only keep balance. Pads sitting on the neck: set them on the tops of the shoulders.
Breathing
Exhale on the shrug, inhale lowering.
