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. Scapula Dips

   63% match

   • Traps
   • Bodyweight
   • Intermediate
   • Isolation

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

   How to perform this exercise

   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
2. 

   2. Superman

   56% match

   • Lower Back
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it works the lower back rather than the traps.

   How to perform this exercise

   1. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.
   2. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
   3. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
   4. Repeat for the recommended amount of repetitions prescribed in your program.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   Why this matches

   • Primary muscle: lower back, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
3. Play demonstration

   3. Bodyweight Standing Row (With Towel)

   44% match

   • Lats
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the lats rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Pull the towel towards your chest, squeezing your shoulder blades together.
   4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: lats, not traps
   • 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
4. Play demonstration

   4. Elevator

   43% match

   • Upper Back
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the upper back rather than the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Place your hands on your hips or cross them in front of your chest.
   3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
   4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: upper back, not traps
   • 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
5. Play demonstration

   5. Lower Back Curl

   42% match

   • Spine
   • Bodyweight
   • Intermediate
   • Isolation

   A looser match: it works the spinal erectors rather than the traps.

   How to perform this exercise

   1. Lie flat on your stomach with your legs extended and your arms by your sides.
   2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
   3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
   4. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
6. Play demonstration

   6. One Arm Against Wall

   42% match

   • Lats
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand facing a wall with your feet shoulder-width apart.
   2. Extend one arm straight out in front of you and place your palm against the wall.
   3. Engage your core and lean your body forward, keeping your arm straight and your back flat.
   4. Slowly push against the wall with your palm, activating your lat muscles.
   5. Hold the position for a few seconds, then release and repeat with the other arm.

   Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

   Why this matches

   • Primary muscle: lats, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: standing, the same as the Lever Gripless Shrug
7. Play demonstration

   7. Captains Chair Straight Leg Raise

   42% match

   • Abs
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the abs rather than the traps.

   How to perform this exercise

   1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
   2. Keep your upper body stable and your back straight.
   3. Engage your abs and lift your legs up in front of you, keeping them straight.
   4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
   5. Pause for a moment at the top, then slowly lower your legs 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: abs, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: hanging, not standing
8. Play demonstration

   8. Hyperextension

   41% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your upper thighs are resting on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
9. Play demonstration

   9. Hyperextension (On Bench)

   41% match

   • Spine
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the hyperextension bench so that your hips are resting comfortably on the pad and your feet are secured.
   2. Cross your arms over your chest or place your hands behind your head.
   3. Slowly lower your upper body towards the ground while keeping your back straight.
   4. Pause for a moment at the bottom, then raise your upper body back up until it is in line with your legs.
   5. Repeat for the desired number of repetitions.

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

   Why this matches

   • Primary muscle: spine, not traps
   • Equipment: bodyweight only, not a machine
   • Body position: lying face down, not standing
10. Play demonstration

    10. Bodyweight Standing Close-grip Row

    41% match

    • Lats
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches

    • Primary muscle: lats, not traps
    • 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