10 Best Lever Gripless Shrug Alternatives for Trap Training

The Lever Gripless Shrug is done standing with a lever machine. Ranked closest by our scoring: the Lever Shrug, Cable Shrugs and the Calf-machine Shoulder Shrug.

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 machine with your back against the pad.
  2. Grasp the handles or bars with an overhand grip, keeping 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.

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.

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

  1. Lever ShrugPlay demonstration

    1. Lever Shrug

    95% match

    Traps · Beginner · Isolation

    The same equipment, taken with an overhand grip.

    • 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
  2. Cable Shrugs

    2. Cable Shrugs

    86% match

    Traps · Beginner · Isolation

    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 cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
    2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
    3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
    4. Lower the bar back to the original position.
    5. Repeat for the recommended amount 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 cable, not a machine
    • Body position: standing, the same as the Lever Gripless Shrug
  3. Calf-machine Shoulder Shrug

    3. Calf-machine Shoulder Shrug

    82% 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. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
    2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
    3. Slowly return to the starting position as you inhale.
    4. Repeat for the recommended amount 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
  4. Band ShrugPlay demonstration

    4. Band Shrug

    80% match

    Traps · Beginner · Isolation

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

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band 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 band, 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. Smith Back ShrugPlay demonstration

    6. Smith Back Shrug

    72% 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

Lever Gripless Shrug FAQ

What muscles does Lever Gripless Shrug V. 2 work?

The exercise primarily targets the upper trapezius through scapular elevation, with secondary input from the levator scapulae and upper rhomboids. It minimizes shoulder joint movement to isolate the traps, so cue scapulae-driven motion and avoid neck extension to maintain trap focus.

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