Lever Shrug (bench press machine)

Build powerful upper trapezius muscles with the Lever Shrug on a bench press machine.

IntermediateBack Leverage machine

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 2 min

Get Ellim — Free

Free · iPhone only · Available on the App Store

Variations of Lever Shrug (bench press machine)

Isolation

Lever Gripless Shrug

Back · Trapezius Upper Fibers · Leverage machine

Intermediate

Description

A strength exercise that targets the trapezius muscles by lifting weights using a bench press machine.

Save Lever Shrug (bench press machine) to a routine

Log sets, reps, and weight as you train — free in the Ellim app.

Get Ellim — Free

How to do Lever Shrug (bench press machine)

01
Setup
Adjust the seat height so that when you grasp the handles, your shoulders are slightly below the starting position, allowing for a full range of motion.
02
Setup
Sit squarely on the machine with your chest pressed against the back pad and grasp the neutral-grip handles with an overhand grip, arms fully extended but not locked.
03
Initiate the movement by shrugging your shoulders straight up towards your ears, contracting your upper trapezius muscles. Breathe out during this phase.
04
Hold the peak contraction briefly, focusing on squeezing the traps at the very top of the movement.
05
Slowly and with control, lower the weight back to the starting position, allowing your shoulders to depress fully. Breathe in during this phase.
06
Maintain a slight bend in your elbows throughout the movement; do not use your biceps or forearms to pull the weight.

Tips

Focus on a strong mind-muscle connection by actively squeezing your upper trapezius at the top of each shrug, ensuring they are doing the work.
Prioritize a full range of motion, shrugging your shoulders as high as possible towards your ears and then allowing them to depress fully at the bottom.
Control the eccentric phase by slowly lowering the weight back to the starting position, resisting the pull of gravity for maximum muscle engagement.
Maintain a neutral head and neck position, looking straight ahead throughout the exercise to prevent unnecessary strain on your cervical spine.

Common mistakes

Using arm strength instead of traps: Avoid bending your elbows excessively and pulling with your biceps; instead, keep your arms nearly straight, focusing solely on elevating your shoulders.
Rolling the shoulders: Do not roll your shoulders forward or backward; perform the shrug strictly in an upward and downward motion to isolate the trapezius.
Incomplete range of motion: Ensure you shrug all the way up towards your ears and allow your shoulders to fully depress at the bottom to maximize muscle fiber recruitment.

In the Ellim app, Lever Shrug (bench press machine) unlocks

Free — no subscription needed

Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline

Ready to train lever shrug (bench press machine)?

Get Ellim — Free

Questions

What muscles does Lever Shrug (bench press machine) work?

Lever Shrug (bench press machine) primarily targets Trapezius Upper Fibers. Secondary muscles include Levator Scapulae, Trapezius Middle Fibers.

Is Lever Shrug (bench press machine) good for beginners?

Lever Shrug (bench press machine) is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Lever Shrug (bench press machine)?

You need Leverage machine to perform Lever Shrug (bench press machine). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Lever Shrug (bench press machine)?

Focus on a strong mind-muscle connection by actively squeezing your upper trapezius at the top of each shrug, ensuring they are doing the work. Prioritize a full range of motion, shrugging your shoulders as high as possible towards your ears and then allowing them to depress fully at the bottom. Control the eccentric phase by slowly lowering the weight back to the starting position, resisting the pull of gravity for maximum muscle engagement. Maintain a neutral head and neck position, looking straight ahead throughout the exercise to prevent unnecessary strain on your cervical spine.

What are common mistakes when doing Lever Shrug (bench press machine)?

Using arm strength instead of traps: Avoid bending your elbows excessively and pulling with your biceps; instead, keep your arms nearly straight, focusing solely on elevating your shoulders. Rolling the shoulders: Do not roll your shoulders forward or backward; perform the shrug strictly in an upward and downward motion to isolate the trapezius. Incomplete range of motion: Ensure you shrug all the way up towards your ears and allow your shoulders to fully depress at the bottom to maximize muscle fiber recruitment.