Bodyweight Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius Upper Fibers
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius Upper Fibers
- Secondary Muscles
- Levator Scapulae
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4.2
- Alternate Names
- Bodyweight Shoulder Shrug
Visualised Target Muscle Groups
Front
Back
How to: Bodyweight Shrug
- Stand tall with your feet shoulder-width apart.
- Relax your arms by your sides.
- Lift your shoulders towards your ears in a controlled manner.
- Hold for a second at the top.
- Slowly lower your shoulders back to the starting position.
- Repeat for the recommended repetitions.
Common Mistakes
- Using momentum instead of controlled movement.
- Shrugging with the neck instead of the shoulders.
- Not fully engaging the trapezius during the movement.
Modifications
- Perform the shrug seated if balance or stability is an issue.
- Use a small range of motion if full elevation is too challenging.
Tips
- Keep your shoulders relaxed and avoid shrugging your neck.
- Engage your core for stability throughout the exercise.
- Focus on controlled movements rather than speed.
Bodyweight Shrug Alternatives
Tags
shoulders
back
strength
body weight
trapezius
beginner
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