Exercise library / Back
Shrugs (machine)
Back · Machine
Sets, reps and RIR
Sets3 to 4
Reps8 to 12
RIR1 to 2
Machines and cables hold the path for you, so you can work closer to failure than with free weights.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Traps.
Secondary: Forearms.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Shrugs (maskin)
- Svenska Shrugs (maskin)
- Dansk Shrugs (maskine)
- Deutsch Schulterheben (Maschine)
- Español Encogimientos (máquina)
- Italiano Scrollate (macchina)
- Português Encolhimento de ombros (máquina)
- Русский Шраги в тренажёре
- Français Shrugs (machine)
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.