Back Exercise · Leverage Machine
Lever Shrug
This lever-shrug demonstration uses a standing, plate-loaded machine with handles beside the body. Raise and lower the shoulders while holding the handles with extended arms. There is no seat or back pad in this setup; the gripless version instead applies resistance through shoulder pads.
Go to the movement steps- Category
- Back
- Equipment
- Leverage Machine
- Target
- Traps
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Lever Shrug
- Follow the lever machine instructions for loading, handle position and stable footing before gripping the handles.
- Grip the handles at your sides with your arms extended.
- Keep your back straight and your chest open.
- Raise your shoulders vertically toward your ears.
- Lower the handles slowly to the starting position.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Raising the shoulder blades moves the machine handles while the elbows remain extended. The lever guides the load, but you still need a steady stance and a controlled return.
Common Mistakes to Avoid
- Bending the elbows: Avoid engaging the biceps; keep the arms straight as if they were just hooks.
- Hunching forward: Keep the spine neutral to ensure you are lifting in a vertical line.
- Rushing the lowering phase: Control the descent to ensure the muscles remain under tension.
How to Breathe During This Exercise
Exhale upon lifting the shoulders and inhale on the way down.
Add the Lever Shrug to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Lever Shrug mainly targets your Traps, with your Shoulders helping support the movement.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Traps Exercises
Equipment Alternatives
Don't have leverage machine? These target the same traps with different equipment.
FAQ
- What muscles does the Lever Shrug work?
- The Lever Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Lever Shrug?
- You do the Lever Shrug with Plate-loaded lever shrug machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Lever Shrug?
- One mistake to watch for is bending the elbows: Avoid engaging the biceps; keep the arms straight as if they were just hooks.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Lever Shrug?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Lever Shrug?
- The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.