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Scapular Elevation and Depression (Shrugs / Reverse Shrugs)

Draftstrength85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing tall with long neck, arms at sides (or abducted to 90°/150° to bias upward rotators)
End
shoulders first elevated toward the earlobes (shrug), then driven down toward the back pockets into depression, pausing at top and bottom
Range of Motion
full scapular elevation and depression excursion between end-range shrug and end-range depression

How to Perform

Shrugs for upper trapezius and levator scapulae; reverse shrugs for lower trapezius and serratus anterior. Shrugs at 90° or 150° ABD activate upward rotators and decrease downward rotation. UT 21-36% MVIC, levator scapulae 25-58% MVIC, LT 15-30% MVIC.

Watch on YouTube↗

Opens a YouTube search for “Scapular Elevation and Depression (Shrugs / Reverse Shrugs)”

Equipment:dumbbells
Starting position: standing

Coaching Cues

  1. 1

    Tall, long neck — shoulder blade glides up, then down

    (verbal)
  2. 2

    Lift the shoulders toward the earlobes, then drive them toward the back pockets

    (verbal)
  3. 3

    Press both hands down toward the floor for the reverse shrug

    (verbal)
  4. 4

    Pause at top and bottom — feel the trap fully shorten and lengthen

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-15 reps each direction (elevation + depression), 2-3x/week [Kibler 2008, Choi 2015]

EMG Activation Data

UT 21-36% MVIC. Levator scapulae 25-58% MVIC (robbery exercise highest). LT 15-30% MVIC depression [Berckmans 2021, Kibler 2008]

Muscles Involved (4)

Primary Movers

Upper Trapezius— 21-36% MVIC — elevation [Berckmans 2021]
Levator Scapulae— 25-58% MVIC — co-primary elevator [Berckmans 2021]
Lower Trapezius— 15-30% MVIC — depression [Kibler 2008]

Secondary Movers

Serratus Anterior— Assists depression and upward rotation

Easier Variations ↓

1

Seated Shrugs

Perform seated to reduce balance demand. No weight.

Harder Variations ↑

1

Dumbbell Shrugs at 90° ABD

Hold dumbbells with arms at 90° abduction. Increases upward rotator activation [Choi 2015].

Target Movements (2)

Scapular ElevationScapulothoracic Articulation
Scapular DepressionScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenanceCarrying and Lifting Objects

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder PainrehabShoulder Injury PreventionpreventionNeck Painrehab

Evidence Sources (2)