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Back · Body Weight
Bodyweight Standing Shrug
Bodyweight Standing Shrug is an intermediate isolation strength exercise that works the upper back (back), with the neck assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius
- Shoulders · Deltoids
Secondary muscles
- Shoulders · Deltoids
- Neck · Levator Scapulae, Sternocleidomastoid
How to do Bodyweight Standing Shrug
- Stand with your feet shoulder-width apart and place your hands on your hips.
- Raise your shoulders up towards your ears.
- Lower your shoulders back to the starting position and repeat the movement for the desired number of repetitions.
Form tips
- Maintain an upright posture to ensure proper form.
- Avoid rolling your shoulders; focus on lifting them straight up and down.
- Perform the movement slowly and with control to maximize muscle activation.
Bodyweight Standing Shrug alternatives
More upper back exercises
Bodyweight Standing Shrug FAQ
What muscles does Bodyweight Standing Shrug work?
Bodyweight Standing Shrug mainly works the upper back in the back (Trapezius and Deltoids). The neck work as secondary muscles.
What equipment do you need for Bodyweight Standing Shrug?
None. Bodyweight Standing Shrug is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Standing Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Standing Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Bodyweight Standing Shrug burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bodyweight Standing Shrug?
Other exercises for the upper back include Kettlebell Shrug, Trap Bar Shrug, Dumbbell Decline Shrug and Barbell Decline Shrug.
For developers
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