Traps exercise · leverage machine
Lever Gripless Shrug
The lever gripless shrug is a leverage machine exercise that targets the traps, with the shoulders and forearms assisting.
- Target muscle
- Traps
- Also works
- Shoulders, forearms
- Equipment
- Leverage machine
- Body part
- Back
How to do the lever gripless shrug
- Adjust the seat height and position yourself on the leverage machine.
- Grasp the handles with your palms facing inwards and your arms fully extended.
- Keeping your back straight, exhale and elevate your shoulders as high as possible.
- Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the traps. The shoulders and forearms work as secondary muscles. See all trap exercises or every machine exercise.
