Seated Shoulder Rolls / Shrugs
How to Do Seated Shoulder Rolls / Shrugs
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted about shoulder-width apart, with your arms hanging loosely by your sides.
- Relax your shoulders so they hang as low as possible.
- Slowly raise your shoulders upwards in a shrugging motion.
- At the top position, allow your chest to expand by pulling your rear shoulder blades together, bringing your shoulders back.
- Slowly relax and lower your shoulders back down to the starting position.
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Related Neck & Upper Traps And Shoulders Exercises
Standing Barbell Shoulder Press
Laying Dumbbell Internal Shoulder Rotation
Staggered Hand Push-Ups / Pushups
Seated Shoulder Rolls / Shrugs Exercise Details
Muscles worked
Seated Shoulder Rolls / Shrugs targets neck & upper traps and shoulders and also works chest and upper back & lower traps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Standing barbell shoulder press, laying dumbbell internal shoulder rotation and staggered hand push-ups / pushups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
