How To Do The Standing Shrug -Back Neck Workout Guide

The standing shrug is an effective exercise to strengthen the neck and back muscles. It helps build the upper body posture by increasing stability and mobility of the spine while targeting significant neck and shoulder muscles.

This workout guide will teach you how to do a standing shrug correctly to get the most out of your workout regimen. Stand up straight with your feet slightly wider than hip-width apart and hold a dumbbell in each hand at arm’s length in front of your thighs.

Keep your head up as you slowly raise both shoulders towards your ears as much as possible without lifting off from the ground or straining too hard. Pause for two seconds.

List of steps to do the standing shrug

  • Stand with Feet Shoulder Width Apart
  • Raise Your Shoulders to Your Ears
  • Hold and Release
  • Repeat for Desired Reps

  • Stand with Feet Shoulder Width Apart

The Standing Shrug-Back Neck Workout Guide is a great way to strengthen your back and neck muscles while you stand. It’s an easy exercise that can be done almost anywhere with minimal equipment needed.

The first step in the workout is standing with your feet shoulder-width apart. It will help keep your balance and ensure you do the exercise correctly. 

Doing this exercise could lead to injury, so it’s essential to make sure you have a proper form before beginning the activity.

By standing with your feet shoulder-width apart, you will be helping protect yourself from any injuries during the workout.

This standing shrug-back neck workout guide also helps improve posture by strengthening specific muscles in your back and neck area.

  • Raise Your Shoulders to Your Ears

Are you looking for a way to strengthen your back and neck muscles? Then try the standing shrug-back neck workout guide! This exercise helps to improve posture, strengthen the upper body and increase flexibility.

The key to getting the most out of this workout is knowing how to raise your shoulders towards your ears correctly. With this guide, you’ll learn exactly how to do that step.

When doing this exercise, start by standing with your feet shoulder-width apart and holding a light weight in each hand if desired. 

Next, inhale deeply and exhale as you raise both of your shoulders towards your ears as far as you can comfortably go without straining yourself.

Hold this position for two seconds before slowly releasing it while breathing through pursed lips. Repeat this movement eight times for the best results.

How To Do The Standing Shrug -Back Neck Workout Guide
How To Do The Standing Shrug -Back Neck Workout Guide
  • Hold and Release

Are you looking to increase strength and mobility in your neck, shoulders, and upper back? The Standing Shrug is a classic exercise that targets the muscles of the cervical spine and the shoulder girdle.

This workout guide will walk you through the proper form and technique for performing this movement, including the essential “hold-and-release” step.

The Standing Shrug utilizes an isometric contraction which involves contracting a muscle without changing its length or joint angle. To perform this exercise correctly:

  1. Begin by standing tall with your feet hip-width apart.
  2. Roll back your shoulders and draw them up towards your ears until you feel the tension in the back of your neck and upper trapezius.
  3. Pause for 2–3 seconds before slowly releasing the tension from these muscles by allowing them to relax downwards; think of it as melting into a shrug.

Repeat for Desired Reps

The Standing Shrug-Back Neck Workout is a great way to tone and strengthen the muscles of your neck and back. This simple yet effective workout can be done in minutes with minimal equipment.

t is essential to perform the standing shrug-back neck workout properly. To do the Standing Shrug-Back Neck Workout correctly, be:

  1. Begin standing with your feet shoulder-width apart and arms at your sides. Slo
  2. Ly lifts both shoulders towards your ears while squeezing your shoulder blades together. Hol
  3.  This position for 1 second before lowering back down slowly. Rep
  4. At this motion, for as many reps as desired or until you feel a burn in your neck and upper back muscles. Be 

Keep form throughout each repetition to maximize this exercise routine’s effectiveness.

Benefits of the Shrug-Back Exercise

The Shrug-Back exercise is a great way to improve posture and reduce neck, shoulder, and back pain. This simple exercise can help to strengthen the muscles in your upper body, improving posture and reducing stress on the spine.

Regular practice allows you to keep your shoulders up and back and enjoy the benefits of improved health and comfort. 

The Shrug-Back exercise requires no equipment or special training; it’s easy enough for anyone to do at home or work. All you need is a few minutes to feel this powerful exercise’s effects each day.

Start by standing tall with good posture; roll your shoulders backward while taking deep breaths and holding them for five seconds before releasing them slowly.

Repeat this eight times per set, with two sets each day for optimal results. The Shrug-Back exercise has numerous benefits beyond improved posture.

Equipment Needed

It can be performed using a barbell or dumbbells its can also be performed with the universal machine bench press.

Standing Shrug Back Neck Workout Guide.

Check out this video below for it shows you how to properly perform Standing Shrug -Back Neck Workout Guide.

Precautions and safety guides

Here are the precautions and safety guide to take when performing standing shrug, follow this guide here whenever you are performing this exercise.

  • Positioned yourself and do not hollow back.
  • Keep your back flat and slightly bending your knees do not hollow your back when performing the exercise.
  •   Grab the weight with an overhand grip and make your hands slightly wider than the shoulder-length.
  • Move slowly lower and lift slowly.
  • Slowly lift the bar away from the floor and lower it back to the starting position slowly.
  • Don’t move too fast, hold the up position for a second and lower your back slowly, however, the up motion should be slightly slower than the down motion.
  • Concentrate and focus.
  • The weight must not fall off or stray away from your hands.
  • Put on your safety weight lifting belt to protect your back from injuries.


In conclusion, the Standing Shrug-Back Neck Workout effectively improves posture, reduces neck pain and tension, and increases shoulder mobility.

With regular practice, you can expect enhanced flexibility, range of motion, and strength in your neck and shoulders.

Remember to start slowly with the exercise and work your way up to more repetitions as you become more comfortable with the movement. It is also helpful to incorporate other stretches and strengthening exercises into your routine for even better results.

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