Eccentryx / Exercise Atlas / back
Hammer Strength shrug
Grip machine handles, arms straight, shrug straight up, 1 s hold at top.
Muscles
- Primary
- traps
- Supporting
- rhomboids
Mechanics
- Pattern
- shoulder isolation
- Equipment
- machine
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Upper traps elevating — no forward roll or momentum assist.
- Progression
- Add a 2 s hold at the top before lowering.
- Regression
- Cable shrug with lighter load and controlled tempo.
Watch for
- Rolling shoulders forward at the top
- Loading too heavy and losing ROM
- Neck tension from over-gripping
Substitutions
- Cable shrug
- Dumbbell shrug
- Rack pull (mid-shin)