Shoulder Shrug Drill
Unloaded shrugs: lifting the shoulders straight up toward the ears and letting them drop. A quick warm-up and tension release for the upper traps before loading shrugs or pressing.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Rhomboids
- Sets
- 1–2
- Reps
- 10–15
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing or sitting tall with arms relaxed by your sides and the chin level.
Lift both shoulders straight up toward the ears as high as you can.
Hold for a second at the top.
Let them drop down and relax fully.
Repeat for the prescribed reps.
Breathing: Inhale as you lift and exhale as you let the shoulders drop.
Coaching tips
Straight up, straight down
Arms stay heavy
Fully relax at the bottom
Common mistakes
Rolling the shoulders instead of lifting straight up
Jutting the chin forward
Bending the elbows
Safety notes
Keep the neck long and relaxed as you lift.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.