Step by step instructions, muscle activation and variants for the Bodyweight Sitting Alternating Shrug.
The bodyweight sitting alternating shrug is a simple upper trapezius exercise performed seated without any external load, alternating one shoulder at a time in a controlled shrugging motion. It is commonly used as a warm-up, rehabilitation drill, or active recovery movement to improve trap activation and shoulder mobility.
The Bodyweight Sitting Alternating Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
