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Lever Gripless Shrug V. 2
A second gripless shrug machine variation with the load carried through shoulder pads, isolating the upper traps for high-rep work while the hands and forearms stay out of the equation.
BackMachineScapular elevation
GoLightWeight medialever-gripless-shrug-v-2
Demonstration coming soon
Primary
Upper trapezius
Secondary
Middle trapeziusLevator scapulaeCore
Equipment
Machine
Pattern
Scapular elevation
Setup
- 01Set the pad height so you must dip slightly to get under the shoulder pads.
- 02Position the pads evenly across both shoulders.
- 03Stand up into the machine with a neutral spine and soft knees.
- 04Brace the trunk and let the arms hang free.
Execution
- 01Shrug the shoulders straight up as high as they will go.
- 02Hold the top contraction for one second.
- 03Lower under control to a deep stretch at the bottom.
- 04Keep a steady rhythm without leg drive between reps.
Checkpoints
- -Both pads stay evenly loaded so neither shoulder leads.
- -The torso stays vertical from start to finish.
- -Reps come from scapular elevation only, not spinal extension.
- -The lowering phase takes at least as long as the lift.
Common mistakes
- -Leaning back to lever the pads upward.
- -Bouncing between reps instead of pausing at the stretch.
- -Shrugging unevenly with a dominant side.
- -Chasing load at the cost of visible range.
Programming notes
- -Use 3 sets of 12 to 20 reps to accumulate trap volume without grip fatigue.
- -Alternate with the standard gripless shrug across training blocks for variety.
- -Pause reps at the top are more productive than heavier partials.
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