Bodyweight Standing Shrug
Strengthen your traps with the Bodyweight Standing Shrug! A simple, effective exercise you can do anywhere.
The Bodyweight Standing Shrug mainly works the traps. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Bodyweight Standing Shrug Variations and Alternatives
How to do the Bodyweight Standing Shrug
Stand up straight with your feet shoulder-width apart and your arms hanging by your sides.
Keep your arms straight, and without bending your elbows, raise your shoulders up towards your ears as high as you can.
Pause at the top of the movement for a second, contracting the trapezius muscles.
Slowly lower your shoulders back to the starting position.
Repeat for the desired number of repetitions.
Ensure to move only your shoulders up and down without using other parts of your body to assist in the movement, to maintain focus on the trapezius muscles. Keep the movement controlled, avoiding ballistic or jerky motions.
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Bodyweight Standing Shrug FAQs
What muscles does the Bodyweight Standing Shrug work?
The Bodyweight Standing Shrug mainly works the traps. The main muscles are the trapezius.
What equipment do you need for the Bodyweight Standing Shrug?
None. The Bodyweight Standing Shrug is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Standing Shrug variations and alternatives?
Similar exercises include the Band Shrug, Barbell Behind-Back Shrug, Barbell Overhead Shrug and Barbell Seated Shrug.
Training calculators
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