Lever Shrug
Complete guide to Lever Shrug. Learn proper form, technique, and execution. Targets Back — Upper Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Lever Shrug
Stand on the platform of a leverage shrug machine and grab the handles with both hands.
Stand tall with your arms straight and the weight slightly off the stack.
Bring your shoulders back, engage your abs, and take a breath.
Shrug your shoulders straight up toward your ears as high as possible, squeezing your traps at the top and exhale.
Slowly lower your shoulders back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |