Bodyweight Shrug
The shrug with the arms hanging empty at the sides; with no load it teaches the straight up-and-down path and warms up the traps.
How to do it
Setup
Standing tall, feet hip-width, arms hanging loose at the sides.
Steps
- Draw the shoulders up toward the ears as high as they go.
- Squeeze hard at the top for a beat.
- Let them drop back down slowly.
Common mistakes
Rushing through empty-handed reps: go slowly and squeeze each one. Circling the shoulders back at the top: lift and lower in one straight line. Head poking forward: keep the neck long.
Breathing
Exhale on the shrug, inhale lowering.
