Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)
Gym Exercise Card
Equipment
The lever pronated grip seated scapular retraction shrug targets the upper back by allowing controlled retraction of the shoulder blades. This exercise is primarily used to strengthen the trapezius muscles using a plate-loaded leverage machine.
How to do it
- Sit on the machine with feet flat and grab the handles with an overhand grip.
- Keep your arms straight; retract your shoulder blades by pulling them back and together.
- Hold the contraction briefly, then return to the starting position.
Muscles worked
Primary Trapezius Lower Fibers Trapezius Middle Fibers
Secondary Levator Scapulae Rhomboids
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