Description
Controlled shoulder shrug to target the trapezius.
01 · Setup
Set up the movement
- Neutral spine, torso core, arms straight.
- Shoulders low in starting position.
- Firm grip and neutral wrists.
- Keep the same range of motion on the right and left.
02 · Execution
Perform the rep
- Raise your shoulders vertically without rolling forward.
- Hold the contraction at the top for a fraction of a second.
- Slowly return to a controlled stretch.
Technique cue
Clean vertical shrug, without shoulder rotation.
Common mistakes- roll your shoulders
- tempo too abrupt
- swinging torso
- incomplete range of motion
Safety notes
Risks of poor execution
- A repeated sudden movement can overload the cervical area.