Leverage Shrug

A beginner strength exercise for the upper back, done with a machine.

Main muscles: Upper back
Also works: Forearms
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Leverage Shrug

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.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Leverage Shrug

Questions

What muscles does the Leverage Shrug work?

Mainly the upper back, with the forearms helping.

Is the Leverage Shrug good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Leverage Shrug?

Good alternatives that train the upper back: Calf-Machine Shoulder Shrug, Smith Machine Behind the Back Shrug, Leverage High Row or Smith Machine Bent Over Row.

How many sets and reps of the Leverage Shrug should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).