Leverage Shrug

Leverage Shrug is a beginner-level isolation in the strength category that primarily works the traps. It also recruits the forearms. It is performed with machine.

How to do it

1. 1Load the pins to an appropriate weight. Position yourself directly between the handles.
2. 2Grasp 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. 3Drive 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. 4Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
5. 5Pause at the top of the motion, and then return the weight to the starting position.

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.