Shoulder Shrugs: How-to, Benefits & Variations
Shoulder shrugs strengthen upper traps and release chronic shoulder tension. Lift shoulders to ears, hold, drop sharply. The release is the exercise. Repeat 10 times for desk-worker relief.
Shoulder Shrugs: How-to, Benefits & Variations
You are already doing shoulder shrugs. Every time you sit at a computer, your shoulders creep toward your ears without permission. The exercise version takes that unconscious tension and turns it into a deliberate movement. Lift your shoulders as high as they go, hold for a beat, then drop them hard. The release teaches your upper traps to let go, which is the opposite of what they have been doing all day.
Strength Fundamentals 4
Sophie Jones
How to Do Shoulder Shrugs
Set up in the starting position for shoulder shrugs. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "we wanna come up, we wanna pinch back on the rear delts, and then we bring them down"
Complete the full range of motion. "Just up and down, small little movements, and then try and go forward."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "we don't wanna push our hips forward and then pull back like that"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The shoulder shrugs directly supports this by targeting key muscle groups.
Coach's Tips
"we wanna come up, we wanna pinch back on the rear delts, and then we bring them down" - Sophie Jones
Sophie Jones
"Just up and down, small little movements, and then try and go forward." - Sophie Jones
Sophie Jones
"we don't wanna push our hips forward and then pull back like that" - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The shoulder shrugs loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Shoulder Shrugs with Retraction
lowBenefits
Builds strength
The shoulder shrugs targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The shoulder shrugs directly addresses this.
Requires minimal equipment
No equipment needed. You can do the shoulder shrugs at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the shoulder shrugs with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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