• Machine Seated Shrug

  Beginner

  

  

  1

  Have a seat on the machine, and grab each handle.

  2

  Pull your shoulder blades straight up toward the ceiling.

• Machine Standing Shrug

  Novice

  

  

  1

  Grab both handles and stand upright. Make sure you keep a flat back while lifting to the starting position.

  2

  Pull your shoulder blades straight up toward the ceiling.