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Seated Shoulder Shrug

Relieve neck tension with Seated Shoulder Shrugs. A simple exercise to loosen your upper back and improve posture.

The Seated Shoulder Shrug mainly works the traps and neck, with help from the back. No equipment needed: it uses just your bodyweight.

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Seated Shoulder Shrug Muscles Worked

Primary

Upper Traps (trapezius, upper fibers); Neck (back) (levator scapulae)

Secondary

Rhomboids (Shoulder Blade) (rhomboids, major & minor); Boxer Muscle (serratus anterior)

Seated Shoulder Shrug Variations and Alternatives

How to do the Seated Shoulder Shrug

Seated Shoulder Shrug

Positioning:

  1. Sit comfortably on the floor or a mat with your legs crossed in front of you.

  2. Ensure your spine is straight and your shoulders are relaxed.

  3. Place your hands on your knees or thighs with your palms facing down.

Movement Instructions:

  1. Begin by taking a deep breath in, lifting your shoulders up towards your ears.

  2. Hold this position for a moment, feeling the stretch in your shoulders.

  3. Exhale slowly as you drop your shoulders back down to the starting position.

  4. Repeat this movement 10-15 times, focusing on the inhale as you lift and the exhale as you lower your shoulders.

  5. Maintain a relaxed posture throughout the exercise, ensuring your neck is not strained.

Tips:

  • Move at a comfortable pace, avoiding any jerky or sudden movements.

  • Focus on your breath to enhance relaxation and stretch.

Seated Shoulder Shrug FAQs

What muscles does the Seated Shoulder Shrug work?

The Seated Shoulder Shrug mainly works the traps and neck, with help from the back. The main muscles are the trapezius and levator scapulae.

What equipment do you need for the Seated Shoulder Shrug?

None. The Seated Shoulder Shrug is a bodyweight exercise, so you can do it anywhere.

What are some Seated Shoulder Shrug variations and alternatives?

Similar exercises include the Barbell Seated Shrug, Alternating Bodyweight Seated Shrug, Bodyweight Standing Shrug and Cable Seated Reverse Shrug.

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