Sled Gripless Shrug
The Sled Gripless Shrug primarily works the Trapezius (Upper), with secondary activation of the Levator Scapulae, Trapezius (Middle) and stabilizer support from the Erector Spinae. It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the Trapezius (Upper).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Trapezius (Upper) |
| Secondary | Levator Scapulae, Trapezius (Middle) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
Instructions
- Preparation: Stand with shoulders under padded bar. Execution: Elevate shoulders as high as possible. Lower and repeat. Comments: If possible, position lever height high enough so weight will not need to be squat up that high, but not so high that weight stack bottoms out during exercise. Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed. For example, raising shoulders until slope of shoulders becomes horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight. Also seeROM Criteria.
Alternative Exercises
Get this data via the REST API or MCP Server.