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T-Bar Machine Shrug
A chest-supported machine shrug that isolates the mid and lower trapezius muscles. This movement focuses on scapular retraction for hypertrophy and stability of the upper back and shoulders.
About Exercise
Equipment
T-Bar Row Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Mid Traps, Lower Traps
Shoulders
5/10Rear Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds • Use moderate rest periods typical for isolation hypertrophy work.
How to Perform
Lie prone on the T-Bar machine pad with your chest supported against the pad. Grasp the handles using a semi-pronated grip, allowing the traps to fully stretch the weight down.
- Initiate the movement by squeezing your shoulder blades together and pulling them slightly upward.
- Elevate and retract the shoulders as high as possible, focusing the contraction on the upper back.
- Pause briefly at the peak contraction, maximizing the isometric squeeze.
- Slowly and controlledly lower the weight back down, allowing the traps to achieve a full stretch.
- Maintain a stable, neutral head and neck position throughout the movement.
Coaching Tips
Form Cues
- Squeeze shoulder blades hard.
- Pause at the top.
- Control the descent.
- Chest stays connected.
Breathing
Inhale as you lower the weight and stretch the traps; exhale forcefully as you retract and shrug the load upward.
Tempo
2-1-1
Range of Motion
Move from a fully stretched, hanging shoulder position to maximum elevation and full scapular retraction.
Safety
Safety Notes
- Avoid any sudden or ballistic movements that involve the neck.
- Ensure the chest pad provides stable support throughout the exercise.
Spotting
Not applicable; this is a machine exercise. Use appropriate weight.
Common Mistakes
- Using excessive momentum to lift the weight.
- Letting the head jut forward excessively.
- Shortening the range of motion.
- Focusing only on elevation, not retraction.
When to Avoid
- Acute shoulder or neck pain.
Flexibility Needed
- Adequate scapular retraction ability.
Build Up First
- Competency in isolating scapular movement.
Also known as
Prone Machine Shrug, Chest-Supported Trap Retraction, Machine Trap Shrug
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