10 Best Lever Gripless Shrug Alternatives When You Lack a Lever

The Lever Gripless Shrug is done standing with a lever machine. Ranked closest by our scoring: the Leverage Shrug, Scapula Dips and the Smith Back Shrug. A harder version, the Lever Bent-over Row With V-bar, is listed below as a progression rather than a swap.

Lever Gripless ShrugWatch the Lever Gripless Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Lever Gripless Shrug

The steps for the Lever Gripless Shrug itself, so you can judge how close each substitute below really is.

Traps, with shoulders, forearms · Lever · Beginner · Isolation

  1. Adjust the seat height and position yourself on the leverage machine.
  2. Grasp the handles with your palms facing inwards and your arms fully extended.
  3. Keeping your back straight, exhale and elevate your shoulders as high as possible.
  4. Hold the contraction for a brief moment, then inhale and slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

The 10 Best Lever Gripless Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Lever Gripless Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Leverage Shrug

    1. Leverage Shrug

    85% match

    Traps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the traps.

    • Machine
    How to perform it
    1. Load the pins to an appropriate weight. Position yourself directly between the handles.
    2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
    3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
    4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
    5. Pause at the top of the motion, and then return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: a machine, the same as the Lever Gripless Shrug
    • Body position: standing, the same as the Lever Gripless Shrug
  2. Scapula DipsPlay demonstration

    2. Scapula Dips

    83% match

    Traps · Intermediate · Isolation

    Use this when you have nothing to train with, because it works the traps with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Lever Gripless Shrug
    • Balance: harder to stay steady on than the Lever Gripless Shrug
  3. Smith Back ShrugPlay demonstration

    3. Smith Back Shrug

    82% match

    Traps · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the traps.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and allow the barbell to hang in front of your thighs.
    4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: a machine, the same as the Lever Gripless Shrug
    • Body position: standing, the same as the Lever Gripless Shrug
  5. Snatch Shrug

    5. Snatch Shrug

    80% match

    Traps · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the traps.

    • Barbell
    How to perform it
    1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: free weights, not a machine
    • Body position: standing, the same as the Lever Gripless Shrug
    • Balance: harder to stay steady on than the Lever Gripless Shrug
  6. Upright Cable Row

    6. Upright Cable Row

    76% match

    Traps · Intermediate · Compound

    A good swap when you have a cable machine to work with, and it still works the traps.

    • Cable
    How to perform it
    1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
    2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
    3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: a cable, not a machine
    • Body position: standing, the same as the Lever Gripless Shrug
  7. Lever ShrugPlay demonstration

    7. Lever Shrug

    75% match

    Traps · Beginner · Isolation

    It uses the same equipment and still works the traps.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as the Lever Gripless Shrug
    • Equipment: a machine, the same as the Lever Gripless Shrug
    • Body position: standing, the same as the Lever Gripless Shrug

Lever Gripless Shrug FAQ

What muscles does Lever Gripless Shrug work?

The exercise primarily targets the upper trapezius, which elevates the scapula. It also recruits the levator scapulae and upper rhomboids for scapular stability, with minimal involvement from the spinal erectors if you keep the torso upright.

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