Pulldown Shrugs

Why Is This Exercise So Effective?

The Pulldown Shrug targets the lower portion of the Trapezius muscle that is not affected by regular, upward-pulling shrugs. This area of the traps is primarily worked when you use a downward movement of the shoulder girdle.

How To Do It

• This exercise is done using an overhead pulley (the lat pulldown machine is best).
  
  
• Grip the bar with your arms outside shoulder-width apart (this gives your scapulae an angle to pull in at rather than just straight down - it also prevents large shoulder muscles from cutting off the circulation in the neck when the shoulder girdle is up).
  
  
• Keep your arms stretched straight overhead (or slightly bent but stiff).
  
  
• Keep your torso upright and pull down only at the shoulder girdle. Only your shoulder girdle should move in this exercise.
  
  
• Try to feel the pulldown in your lower traps, just above your lower back.
  
  
• The reverse grip (palms facing you) will give you the best feel in this exercise, though you can do them with any grip and any width of hand spacing.
  
  
• You should keep your torso vertical and your back straight. You may also want to lean forward slightly.
  
  
• Don’t arch your back during the movement as this will involve the lats.

How to incorporate this exercise into your workouts:

This exercise can easily be done directly after doing regular pulldowns.

• Since you already have the machine set up for pulldowns, you can just finish with a set of this exercise to save time.
  
  
• This makes it more convenient to incorporate into your workouts.

Common Errors

1. Bending the arms

This exercise should have very little arm bend at all. When you bend the arms, you involve the lats in the movement. By keeping your arms straight and stiff, you will focus on the lower traps.

2. Using body momentum

Try to ensure you are using only muscle power rather than momentum from leaning back. This ensures you are targeting the muscles properly.

Tricks

1. Touch your shoulder blades together

Imagine as though you are trying to touch your shoulder blades together behind your back while keeping your arms straight. This will help you to focus on the lower traps.