Procaryote
Shoulder · Strengthening

Reverse Shoulder Shrug for Shoulder Strengthening

Reverse shoulder shrug, 3 sets, 12 repetitions, tempo 2-0-2

Illustration of the Reverse Shoulder Shrug for Shoulder Strengthening exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Tempo: 2-0-2

Description: Standing, arms along the sides of the body, slowly lift the shoulders towards the ears by contracting the upper back muscles, then gently lower back to the starting position. Perform the movement in a controlled manner respecting the indicated tempo.

Tips: Keep your back straight and avoid tilting your head forward or backward. Focus on contracting the muscles around the shoulders to maximize effectiveness.

Progression: Gradually increase the number of repetitions or add a slight load when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, arms along the sides of the body
Clinical goal
Strengthen the shoulder and upper back muscles
Also known as
reverse shoulder shrug, controlled shoulder elevation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Shoulder

Reverse shrug on chairReverse shrug on chair, 3 sets, 10 repetitions Rowing with StickRowing with stick, 3 sets, 12 repetitions, tempo 2-0-2 Scapular Plane Arm Elevation with DumbbellScapular plane arm elevation with dumbbell, 3 sets, 10 repetitions, tempo 2-0-2 Scapular Push-Ups on Unstable CushionScapular push-ups on unstable cushion, 3 sets, 12 repetitions Scapular RetractionScapular retraction, 3 sets, 12 repetitions, slow and controlled movement Scapular Retraction Isometric with Resistance BandScapular retraction isometric with resistance band, 3 sets, 10 repetitions, hold for 5 seconds Scapular Row with TRXScapular rowing with TRX, 3 sets, 10 repetitions, controlled tempo Scapular Stability in Multiple PlanesScapular stability in multiple planes, 3 sets, 10 repetitions in each plane (frontal, lateral, diagonal)

See all shoulder exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.