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Lever Shrug (plate loaded)

Step by step instructions, muscle activation and variants for the Lever Shrug (plate loaded).

MediumTrapezius

About this exercise

The lever shrug is a plate-loaded machine exercise that isolates the upper trapezius by elevating the shoulders in a controlled, fixed arc. The machine's lever arm reduces the need for grip strength, allowing you to focus entirely on the traps.

How to Perform

  • Load the desired weight plates onto the lever machine and adjust the handles to hip height
  • Stand upright, grasp the handles with a neutral or overhand grip, and let your arms hang straight
  • Brace your core and keep your spine neutral throughout the movement
  • Elevate your shoulders as high as possible toward your ears, squeezing the trapezius at the top
  • Hold the peak contraction for one count, then lower your shoulders slowly back to the starting position
  • Avoid rolling your shoulders or using momentum to lift the weight

Muscle Activation

Primary
Trapezius

About the Lever Shrug (plate loaded)

The Lever Shrug (plate loaded) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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