Back · Leverage Machine
Plate Loaded Lever Pronated Grip Seated Scapula Retraction Shrug
How to do the plate loaded lever pronated grip seated scapula retraction shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit at the plate-loaded leverage machine with a pronated grip on the handles and your chest against the pad. Keeping your arms straight, pull your shoulder blades back and down to retract and shrug, squeezing the mid-back. Release under control until your shoulder blades fully protract, then repeat.
- 1Drive the squeeze from your shoulder blades, not your arms
- 2Feel your mid and lower traps pull back and down
- 3Pause briefly at full retraction before releasing
Common mistakes
- Don't bend your elbows or pull with your biceps
- Avoid shrugging straight up toward your ears
- Don't let the weight yank your shoulders forward
Muscles worked
The plate loaded lever pronated grip seated scapula retraction shrug mainly works the mid traps and lower traps, with the upper traps, rear delts, forearms, and lats assisting.
- Mid TrapsPrimary
- Lower TrapsPrimary
- Upper TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- LatsSupport
- External RotatorsMinor
Kovo programs the plate loaded lever pronated grip seated scapula retraction shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.