LiftSetsLiftSets / Exercises / Leverage Shrug
Leverage Shrug
Works the traps. Helped by the forearms.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
trapsforearms
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | machine |
|---|---|
| Level | beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears, no rolling.
- Pause at the top, lower slowly.
How to do it
- Load the pins to an appropriate weight. Position yourself directly between the handles.
- 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.
- 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.
- Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
- Pause at the top of the motion, and then return the weight to the starting position.
Other exercises for the traps
- Barbell Shrug
- Barbell Shrug Behind The Back
- Cable Shrugs
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log leverage shrug with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store