10 Best Leverage Shrug Alternatives for Gym and Home

Ranked Leverage Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Leverage 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. Smith Shrug

   96% 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 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 Leverage Shrug
   • Equipment: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
2. Play demonstration

   2. Smith Back Shrug

   95% 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 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 Leverage Shrug
   • Equipment: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
3. Play demonstration

   3. Lever Gripless Shrug

   85% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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.

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

   Why this matches

   • Primary muscle: traps, the same as the Leverage Shrug
   • Equipment: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
4. Play demonstration

   4. Lever Shrug

   79% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   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 Leverage Shrug
   • Equipment: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
5. Play demonstration

   5. Smith Bent Over Row

   79% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand facing the bar with your feet shoulder-width apart.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart.
   5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
   7. 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: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
6. 

   6. Clean Shrug

   77% match

   • Traps
   • Barbell
   • Intermediate
   • Compound

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

   How to perform this exercise

   1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. 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 clean, avoid overloading to the point that the execution slows down.

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

   Why this matches

   • Primary muscle: traps, the same as the Leverage Shrug
   • Equipment: free weights, not a machine
   • Body position: standing, the same as the Leverage Shrug
   • Balance: harder to stay steady on than the Leverage Shrug
7. Play demonstration

   7. Smith Narrow Row

   75% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your feet flat on the floor.
   2. Grasp the handles with an overhand grip, slightly narrower than shoulder-width apart.
   3. Keep your back straight and your chest up as you pull the handles towards your body, squeezing your shoulder blades together.
   4. Pause for a moment at the peak of the movement, then slowly release the handles back 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: a machine, the same as the Leverage Shrug
8. Play demonstration

   8. Smith Reverse Grip Bent Over Row

   75% match

   • Upper Back
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Set up the smith machine with the bar at hip height.
   2. Stand facing the bar with your feet shoulder-width apart.
   3. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   4. Grasp the bar with an underhand grip, hands shoulder-width apart.
   5. Pull the bar towards your lower chest, squeezing your shoulder blades together.
   6. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
   7. 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: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
9. Play demonstration

   9. Lever Bent-over Row With V-bar

   74% match

   • Lats
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself facing the machine.
   2. Grasp the v-bar with an overhand grip, keeping your back straight and your knees slightly bent.
   3. Pull the v-bar towards your abdomen, squeezing your shoulder blades together.
   4. Pause for a moment at the top of the movement, then slowly release the weight back 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: a machine, the same as the Leverage Shrug
   • Body position: standing, the same as the Leverage Shrug
10. 

    10. Sled Row

    73% match

    • Middle Back
    • Other
    • Intermediate
    • Compound

    How to perform this exercise

    1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.
    2. With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.
    3. To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.
    4. Take a step or two back to get tension in the line and repeat.

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

    Why this matches

    • Primary muscle: middle back, not traps
    • Equipment: a machine, the same as the Leverage Shrug
    • Body position: standing, the same as the Leverage Shrug