10 Best Leverage Shrug Alternatives for Gym and Home

The Leverage Shrug is done standing with a machine. Ranked closest by our scoring: Scapula Dips.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Leverage Shrug

Leverage Shrug
Primary muscle
Traps
Equipment
Machine
Difficulty
Beginner
Type
Isolation

Secondary muscles: Forearms

How to perform Leverage Shrug
  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.
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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
    Scapula DipsPlay demonstration

    1. Scapula Dips

    67% 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 Leverage Shrug
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  2. ElevatorPlay demonstration

    2. Elevator

    65% 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 Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    64% match
    • Lats
    • Bodyweight
    • Beginner
    • 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 knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    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.
    6. Slowly release and extend your arms back to the starting position.
    7. 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 Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  4. Bodyweight Standing Close-grip RowPlay demonstration

    4. Bodyweight Standing Close-grip Row

    60% 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 Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    59% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    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 Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  6. Suspended RowPlay demonstration

    6. Suspended Row

    56% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a suspension trainer at an appropriate height.
    2. Stand facing the anchor point with your feet shoulder-width apart.
    3. Hold the handles with an overhand grip, palms facing each other.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back 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: lats, not traps
    • Equipment: a suspension trainer, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Leverage Shrug
  7. Bodyweight Standing Close-grip One Arm RowPlay demonstration

    7. Bodyweight Standing Close-grip One Arm Row

    52% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand with a neutral grip.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  8. One Arm Towel RowPlay demonstration

    8. One Arm Towel Row

    52% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arm fully, allowing the towel to hang in front of you.
    4. Pull the towel towards your chest, squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    6. Repeat for the desired number of repetitions, then switch arms.

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

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  9. Bodyweight Standing One Arm RowPlay demonstration

    9. Bodyweight Standing One Arm Row

    52% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Let the dumbbell hang straight down in front of you, with your arm fully extended.
    4. Pull the dumbbell up towards your chest, keeping your elbow close to your body.
    5. Squeeze your shoulder blades together at the top of the movement.
    6. Lower the dumbbell back down to the starting position.
    7. Repeat for the desired number of repetitions, then switch sides.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug
  10. Bodyweight Standing One Arm Row (With Towel)Play demonstration

    10. Bodyweight Standing One Arm Row (With Towel)

    51% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart, knees slightly bent, and hold a towel with one hand.
    2. Bend forward at the hips, keeping your back straight and your core engaged.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly lower the towel back to the starting position.
    5. Repeat for the desired number of repetitions, then switch to the other arm.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Leverage Shrug
    • Balance: harder to stay steady on than the Leverage Shrug

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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