Lever Gripless Shrug V. 2

Setup

1. 01Set the pad height so you must dip slightly to get under the shoulder pads.
2. 02Position the pads evenly across both shoulders.
3. 03Stand up into the machine with a neutral spine and soft knees.
4. 04Brace the trunk and let the arms hang free.

Execution

1. 01Shrug the shoulders straight up as high as they will go.
2. 02Hold the top contraction for one second.
3. 03Lower under control to a deep stretch at the bottom.
4. 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.