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Bodyweight Sitting Alternating Shrug
How to do the bodyweight sitting alternating shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a bench with your arms hanging at your sides and shoulders relaxed. Shrug one shoulder straight up toward your ear, lower it under control, then alternate to the other side.
- 1Feel each upper trap lift the shoulder straight up
- 2Keep the motion vertical, not rolling forward or back
- 3Pause briefly at the top of each shrug
Common mistakes
- Don't roll your shoulders in circles
- Avoid jutting your head forward or shrugging your neck
- Don't rush; control the lower on each side
Muscles worked
The bodyweight sitting alternating shrug mainly works the upper traps, with the mid traps assisting.
- Upper TrapsPrimary
- Mid TrapsSupport
- ForearmsMinor
- Lower TrapsMinor
- Upper AbsMinor
Kovo programs the bodyweight sitting alternating shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.