How to do the Bodyweight Shrug
- Stand tall with feet hip-width apart, hands on your hips.
- Lift your shoulders up toward your ears, like shrugging, and feel the pull.
- Slowly lower your shoulders back down to the starting position.
Full technique — 6 steps
- Stand tall with feet about hip width apart and place your hands on your hips.
- Set your neck neutral and keep your torso still without leaning or rolling the shoulders.
- Raise your shoulders straight upward toward your ears as high as you can.
- Pause briefly at the top and squeeze your traps.
- Lower your shoulders back down until the traps are fully lengthened.
- 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
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.
