10 Best Leverage Shrug Alternatives for Gym and Home

The Leverage Shrug is done standing with a machine. Ranked closest by our scoring: the Smith Shrug, the Smith Back Shrug and the Lever Gripless Shrug.

Leverage Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Leverage Shrug

The steps for the Leverage Shrug itself, so you can judge how close each substitute below really is.

Traps, with forearms · Machine · Beginner · Isolation

  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.

The 10 Best 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. 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. Smith ShrugPlay demonstration

    1. Smith Shrug

    96% 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 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
  3. Lever Gripless ShrugPlay demonstration

    3. Lever Gripless Shrug

    85% match

    Traps · Beginner · Isolation

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

    • Lever
    How to perform it
    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
  5. Smith Bent Over RowPlay demonstration

    5. Smith Bent Over Row

    79% match

    Upper Back · Intermediate · Compound

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

    • Smith-machine
    How to perform it
    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. Clean Shrug

    6. Clean Shrug

    77% match

    Traps · Intermediate · Compound

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

    • Barbell
    How to perform it
    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

  10. 10. Sled Row

    73% match

    Middle Back · Intermediate · Compound

Leverage Shrug FAQ

What muscles does Leverage Shrug work?

The leverage shrug primarily targets the upper trapezius through scapular elevation. It also recruits the levator scapulae and, to a lesser extent, the rhomboids and upper erector spinae for postural support.

What is the best bodyweight alternative to Leverage Shrug?

Inverted shrugs (hang under a bar at arm's length and elevate the scapula) are an effective bodyweight substitute. Cue: keep arms locked and lift your shoulder girdle toward your ears to emphasize the upper traps.

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