How to Do Bodyweight Standing Shrug

Bodyweight Standing Shrug is a shoulders exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bodyweight Standing Shrug

  1. 01Stand tall with feet hip-width apart and arms hanging naturally at the sides.
  2. 02Elevate the shoulders toward the ears as high as possible without bending the elbows.
  3. 03Hold the peak contraction for two seconds to increase time under tension.
  4. 04Lower the shoulders back to the neutral starting position.
  5. 05Exhale on the upward movement and inhale as the shoulders descend.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bodyweight Standing Shrug

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maximize the contraction by imagining you are trying to touch the tops of your shoulders to your earlobes.

Same coaching engine used inside the A90 app

05 / FAQ

Bodyweight Standing Shrug questions

What muscles does Bodyweight Standing Shrug work?

Bodyweight Standing Shrug is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Bodyweight Standing Shrug correctly?

Stand tall with feet hip-width apart and arms hanging naturally at the sides. Elevate the shoulders toward the ears as high as possible without bending the elbows. Hold the peak contraction for two seconds to increase time under tension. Lower the shoulders back to the neutral starting position. Exhale on the upward movement and inhale as the shoulders descend.

What is the A90 coach tip for Bodyweight Standing Shrug?

Maximize the contraction by imagining you are trying to touch the tops of your shoulders to your earlobes.

Is Bodyweight Standing Shrug suitable for beginners?

Bodyweight Standing Shrug is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bodyweight Standing Shrug?

No. Bodyweight Standing Shrug is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bodyweight standing shrug into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime