10 Best Lever Shrug Alternatives for Gym and Home Training

The 10 Best Lever Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Lever 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.

1. Play demonstration

   1. Lever Gripless Shrug

   95% match

   Traps · Beginner · Isolation

   The same equipment, taken with a neutral grip.

   • Lever

   How to perform it

   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.

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

   Why this matches

   • Primary muscle: traps, the same as the Lever Shrug
   • Equipment: a machine, the same as the Lever Shrug
   • Body position: standing, the same as the Lever Shrug
2. 

   2. Cable Shrugs

   89% 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 Shrug
   • Equipment: a cable, not a machine
   • Body position: standing, the same as the Lever Shrug
3. Play demonstration

   3. Band Shrug

   84% 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 Shrug
   • Equipment: a band, not a machine
   • Body position: standing, the same as the Lever Shrug
   • Balance: harder to stay steady on than the Lever Shrug
4. 

   4. Leverage Shrug

   79% 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 Shrug
   • Equipment: a machine, the same as the Lever Shrug
   • Body position: standing, the same as the Lever Shrug

5. 5. Calf-machine Shoulder Shrug

   79% match

   Traps · Beginner · Isolation

6. Play demonstration

   6. Smith Back Shrug

   75% 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 Shrug
   • Equipment: a machine, the same as the Lever Shrug
   • Body position: standing, the same as the Lever Shrug

7. 7. Smith Shrug

   75% match

   Traps · Beginner · Isolation

8. 8. Middle Back Shrug

   69% match

   Trapezius · Beginner · Isolation

9. 9. Smith Upright Row

   68% match

   Delts · Intermediate · Compound

10. 10. Smith Machine Behind The Back Shrug

    64% match

    Traps · Beginner · Isolation