Step by step
- Step into the machine with the handles at your sides.
- Grab the handles with straight arms and torso upright.
- Lift your shoulders towards your ears.
- Hold for a second and lower slowly.
Tip: Neutral handles (palms facing each other) are usually more comfortable for your shoulders.
Common mistakes
Bending your knees for momentum takes work off your traps.
Go up as far as you can and all the way down.
Control the lowering.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How many reps?
Sets of 10 to 15 with a pause at the top work well.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add machine shrug to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.