Shoulder Shrug
oec:shoulder-shrug
An isolation movement performed by elevating the scapulae toward the ears to strengthen and mobilize the upper trapezius.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Shrug, Bodyweight Shrug, Standing Shrug
How to do it
Setup
- Stand tall with feet hip-width apart and arms hanging naturally by your sides.
- Maintain a neutral spine, forward-facing head, and relaxed shoulders.
Movement
- Elevate your shoulders straight up toward your ears as high as possible without bending your elbows.
- Pause momentarily at the top of the contraction.
- Lower your shoulders under control back to the starting position.
Breathing
Inhale as you raise your shoulders; exhale as you lower them.
Cues
- Shoulders to ears.
- Keep arms long and straight.
- Move straight up and down, do not roll the shoulders.
Common faults
- Rolling the shoulders backward or forward at the top.
- Elevate the shoulders strictly straight up and down in the vertical plane.
- Bending the elbows to assist the movement.
- Keep your arms fully extended and allow all movement to originate at the scapulae.
- Protracting the neck forward to reach for the shoulders.
- Keep your head stationary and chin neutral throughout the repetition.
Safety
- Avoid excessive neck tension by keeping the cervical spine aligned.
Muscles
Joints
- Shoulder blade: Elevation, Depression
Details
- Movement
- Mobility drill
- Modality
- Calisthenics, Mobility, Rehabilitation
- Mechanics
- isolation
- Force
- pull
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- None
- Record
- Repetitions; or Duration
- Load
- bodyweight
Sources
- wger: Shoulder Shrug, by BFad07 (CC0-1.0)
This record: CC-BY-SA-4.0.