Lever Gripless Shrug (VERSION 2)

Lever Gripless Shrug (VERSION 2)

The Lever Gripless Shrug (VERSION 2) is a unique exercise that targets your traps, upper back, and shoulders. This exercise variation incorporates a barbell, but without using the traditional gripping technique, making it challenging and effective for building upper body strength and muscle definition. To perform the Lever Gripless Shrug (VERSION 2), start by placing a loaded barbell on a squat rack at about knee height. Stand facing the barbell, positioning yourself so that your legs are slightly bent and your chest is lifted. Instead of gripping the bar, rest your open palms on top of it, with your fingers extending over the bar. Engage your core and keep your back straight as you push up through your legs and lift the barbell by driving your elbows straight up towards the ceiling. Focus on contracting your traps and upper back as you reach the top of the movement. Hold the position briefly, then slowly lower the barbell back down to the starting position. This exercise challenges your grip strength and forces your traps and shoulders to work even harder since your hands are not providing any support. It also helps improve posture and can assist in preventing injuries related to weak upper back muscles. Incorporate the Lever Gripless Shrug (VERSION 2) into your upper body workout routine by performing 3-4 sets of 10-12 repetitions. Adjust the weight based on your fitness level and gradually increase as you become stronger. As always, it is essential to maintain proper form and listen to your body during this exercise to prevent any strain or injury. Let's get those traps and upper back muscles working!

Instructions

  • Stand with your feet shoulder-width apart, keeping your knees slightly bent.
  • Grasp a barbell or dumbbells in each hand, holding them with an overhand grip.
  • Allow your arms to hang by your sides with your palms facing your body.
  • Keeping your back straight and your shoulders relaxed, lift your shoulders straight up toward your ears.
  • Hold the contraction for a moment, squeezing your shoulder blades together.
  • Slowly lower your shoulders back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on contracting and squeezing your upper trapezius muscles throughout the exercise.
  • Engage your core muscles to maintain proper posture and stability during the movement.
  • Use a controlled and slow tempo to maximize muscle engagement and prevent momentum.
  • Avoid shrugging your shoulders up excessively at the top of the movement to prevent unnecessary strain.
  • Incorporate progressive overload by gradually increasing the weight or resistance used for this exercise.
  • Ensure proper warm-up and cool-down routines to minimize the risk of injury and improve overall performance.
  • Monitor your breathing and exhale as you lift the weight or resistance, and inhale as you lower it.
  • Maintain a neutral spine throughout the exercise, avoiding excessive arching or rounding of the back.
  • Consider using wrist straps if grip fatigue becomes a limiting factor in performing the exercise effectively.
  • Stay consistent with your training and aim to include the Lever Gripless Shrug (VERSION 2) in your workouts at least once or twice a week.
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