Bodyweight Standing Shrug
How to do it
Starting position
- Stand tall with your feet shoulder-width apart.
- Let your arms hang comfortably at your sides.
Movement
- Raise your shoulders toward your ears as high as possible.
- At the top, squeeze hard for at least 2 seconds.
- Slowly lower all the way down.
Breathing
Exhale as you shrug, inhale as you lower.
Cautions
- Do not roll your shoulders forward and back. Moving in a straight line up and down is enough.
- If you feel tension in your neck, look straight ahead and lightly tuck your chin.
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Forearms · Upper back |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 15–25 reps |
4 similar exercises
Representative exercise: Trap Bar Standing Shrug
Related exercises
Lying Chin Tuck RaiseHarderLying Scalene Muscles ActivationHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseBarbell Decline ShrugSame muscle · different equipmentBand ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.