Shoulders
Shrugs on Multipress
A stable, machine-guided variation for isolating the upper traps with precision and consistency.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.