10 Best Lever Gripless Shrug Alternatives for Trap Training

Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Lever Shrug

   95% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   The same equipment, taken with an overhand grip.

   How to perform this exercise

   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. 

   2. Cable Shrugs

   86% match

   • Traps
   • Cable
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   3. Calf-machine Shoulder Shrug

   82% match

   • Traps
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   4. Band Shrug

   80% match

   • Traps
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
5. 

   5. Leverage Shrug

   75% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   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
6. Play demonstration

   6. Smith Back Shrug

   72% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
7. Play demonstration

   7. Smith Shrug

   71% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   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 your shoulders relaxed.
   4. Lift your shoulders up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then slowly 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
8. 

   8. Middle Back Shrug

   65% match

   • Trapezius
   • Dumbbell
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
   2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
   3. As you inhale go back to the starting position.
   4. Repeat for the recommended amount of repetitions.

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

   Why this matches

   • Primary muscle: trapezius, not traps
   • Equipment: free weights, not a machine
   • Balance: harder to stay steady on than the Lever Gripless Shrug
9. Play demonstration

   9. Smith Upright Row

   65% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, facing the smith machine.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your back straight and your core engaged.
   4. Pull the barbell up towards your chin, leading with your elbows.
   5. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
   6. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: delts, not traps
   • Equipment: a machine, the same as the Lever Gripless Shrug
   • Body position: standing, the same as the Lever Gripless Shrug
10. Play demonstration

    10. Dumbbell Incline Shrug

    63% match

    • Traps
    • Dumbbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand.
    2. Place your feet flat on the ground and let your arms hang straight down with your palms facing your body.
    3. Keeping your arms straight, shrug 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: free weights, not a machine
    • Body position: seated, not standing