Home / Exercises / Lever Gripless Shrug (VERSION 2)
Lever Gripless Shrug (VERSION 2) animation

How to do the Lever Gripless Shrug (VERSION 2)

BackBack & LatsMachineBeginner

The lever gripless shrug is a machine-based movement that isolates your upper back and traps without taxing your grip, letting you focus entirely on the muscles doing the work. Done consistently, it builds the thick, dense upper back that supports heavier lifts and better posture.

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Muscles worked

Primary
LatsMid-back
Secondary
BicepsRear deltsForearms

Step-by-step

  1. Position your forearms or upper arms against the gripless pads and set the seat height so your shoulders are free to move through a full vertical range.
  2. Stand or sit tall with a neutral spine, brace your core lightly, and let your shoulders depress fully before initiating the movement.
  3. Drive your shoulders straight up toward your ears in a controlled shrug, holding the peak contraction for a full second.
  4. Lower slowly and with intent, resisting the weight on the way down to maximize time under tension.

Common mistakes

  • Rolling the shoulders forward during the shrug, which shifts stress onto the neck and reduces trap activation — keep the movement strictly vertical with shoulders pulled back slightly.
  • Using momentum by bouncing at the bottom of each rep, which eliminates the loaded stretch and reduces muscle development — pause briefly at the bottom and own every rep.
  • Setting the machine too high so the pads restrict shoulder elevation — adjust the seat so your shoulders can achieve a complete range of motion from full depression to full elevation.

Pro tip — At the top of each rep, think about pulling your shoulder blades slightly together as you elevate — this recruits the mid-trap fibers alongside the upper traps and builds a fuller, more complete upper back.

Sets & reps by goal

Build muscle3–4 sets × 10–15 reps
Get stronger3–4 sets × 6–8 reps
Lose fat / tone3 sets × 12–20 reps

Rest: 60–90 sec between sets.

More Back exercises

Barbell Bent Over RowBarbell Bent Over RowBarbell Decline Bent Arm PulloverBarbell Decline Bent Arm PulloverBarbell Decline Wide Grip PulloverBarbell Decline Wide Grip PulloverBarbell Incline RowBarbell Incline RowBarbell ShrugBarbell ShrugBarbell Reverse Grip Bent Over RowBarbell Reverse Grip Bent Over Row
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