Bodyweight Standing Overhead Shrug
With the arms straight overhead and no load, push the shoulders up toward the ears; the arms stay locked and only the shoulder blades travel.
How to do it
Setup
Standing tall, arms straight overhead shoulder-width, palms facing forward, ribs down.
Steps
- Reach the arms higher by lifting the shoulders to the ears.
- Hold the top briefly.
- Let the shoulders sink back without bending the elbows.
Common mistakes
Arms drifting forward: keep them beside the ears. Arching the lower back to reach higher: ribs down, glutes tight. Elbows bending as the shoulders drop: the arms stay straight throughout.
Breathing
Exhale on the shrug, inhale lowering.
