Exercises / Shoulder & scapula
Shoulder shrug
- Strength
- Shoulder & scapula
- Dumbbells
Scapular elevation against load. Highest upper trapezius activation; used in specific strength training for trapezius myalgia.
Also called shrugs, dumbbell shrug.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.
Start: Standing
Steps
- Stand holding dumbbells at the sides.
- Lift the shoulders straight up toward the ears.
- Hold briefly, then lower slowly.
Cues
- Straight up and down; do not roll the shoulders
- Keep the neck long
Common mistakes
- Bending the elbows
- Jutting the chin forward
Used for
- Trapezius myalgia (work-related neck pain)
- Spinal accessory nerve palsy (recovery phase)
- Upper trapezius weakness with shoulder droop
Evidence (1)
- In women with chronic neck muscle pain, the shrug produced the highest trapezius activation (102% MVC) of the exercises tested.1
Harder
References (2)
- Andersen LL, Kjaer M, Andersen CH, et al. Phys Ther. 2008;88(6):703-711. Muscle activation during selected strength exercises in women with chronic neck muscle pain
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.