# Bodyweight Shrug

A standing shrug with no load, hands resting on your hips, targeting the upper trapezius. Useful as a warm-up or a way to practise the shrug before adding weight.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-standing-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/bodyweight-shrug/

## Muscles worked

- Traps: 9/10
- Upper back: 4/10

## How to do the Bodyweight Shrug

1. Stand tall with feet hip-width apart, hands on your hips.
2. Lift your shoulders up toward your ears, like shrugging, and feel the pull.
3. Slowly lower your shoulders back down to the starting position.

### Full technique — 6 steps

1. Stand tall with feet about hip width apart and place your hands on your hips.
2. Set your neck neutral and keep your torso still without leaning or rolling the shoulders.
3. Raise your shoulders straight upward toward your ears as high as you can.
4. Pause briefly at the top and squeeze your traps.
5. Lower your shoulders back down until the traps are fully lengthened.
6. Keep your hands resting on your hips without pushing down on them.

## Common mistakes

- Rolling shoulders in circles
- Jutting chin forward
- Cutting the bottom short
- Rushing reps without a pause

## Form cues

- Shrug straight up
- Neck stays neutral
- Let traps fully lengthen
- Stand tall

## How much to do

- **Strength**: 1–2 sets of 10–12 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s, pause 1 s
- **Muscle growth**: 1–2 sets of 12–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s, pause 1 s
- **Endurance**: 1–2 sets of 15–20 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Bodyweight Shrug work?

Primary: Traps 9/10. Also works: Upper back 4/10.

### When should I do the Bodyweight Shrug in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Bodyweight Shrug?

Strength: 1–2 sets of 10–12 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 12–15 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 15–20 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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