Stand holding a dumbbell in each hand at your sides, arms relaxed and straight. Lift both shoulders straight up towards your ears as high as they will go, pause for a second, then lower them slowly all the way down.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
2 to 4 sets of 10 to 15 reps with a pause at the top.
Move straight up and down; rolling the shoulders in circles adds nothing and irritates some necks. Because the range is short the loads can climb quickly, so build up gradually, and if shrugging brings on headaches or arm tingling, lighten it and get it checked if that persists.
Sources support the educational description; they do not establish that this exercise is suitable for you.
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5
No variation is labeled clinically validated.