How to Do Shrugs on a Multipress | Form & Guide
Learn the proper technique for Multipress shrugs to build stronger upper traps and shoulders with our expert-led, step-by-step guide.
How to Perform
- Adjust the Multipress bar to a height just above your mid-thigh so you do not have to squat deep to unrack it.
- Stand facing the machine with your feet shoulder-width apart and grasp the bar using an overhand grip slightly wider than your hips.
- Rotate the bar to unlock it from the safety pegs and allow your arms to hang straight down toward the floor.
- Raise your shoulders toward your ears in a vertical line while keeping your arms perfectly straight.
- Squeeze the trapezius muscles at the top of the movement for one second before slowly lowering the bar back to the starting position.
- Repeat for the desired number of repetitions then rotate the bar back into the safety hooks.
Common Mistakes
- Rolling the shoulders in a circular motion which adds unnecessary stress to the rotator cuff.
- Bending the elbows to lift the weight instead of using the trapezius muscles.
- Using excessive momentum or bouncing at the bottom of the rep.
- Jutting the head forward during the contraction phase.
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Back
- Forearms
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders