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Lever Shrug (Plate Loaded) Alternative

12 substitute exercises that target the same muscles

1
Dumbbell Unilateral Scapula Raise demonstration

Dumbbell Unilateral Scapula Raise
2
Smith Shrug demonstration

Smith Shrug
3
Kettlebell Shrug demonstration

Kettlebell Shrug
4
Dumbbell Single-Arm Shrug demonstration

Dumbbell Single-Arm Shrug
5
Dumbbell Decline Shrug demonstration

Dumbbell Decline Shrug
6
Scapula Dips demonstration

Scapula Dips
7
Barbell Behind the Back Shrug demonstration

Barbell Behind the Back Shrug
8
Smith Back Shrug demonstration

Smith Back Shrug
9
Cable Shrug demonstration

Cable Shrug
10
Dumbbell Shrug demonstration

Dumbbell Shrug
11
Barbell Wide Shrug demonstration

Barbell Wide Shrug
12
Roll Ball Upper Trapezius Release demonstration

Roll Ball Upper Trapezius Release

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Lever Shrug (Plate Loaded) trains

Primary Trapezius Upper Fibers

Secondary Levator Scapulae Rhomboids

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