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Bodyweight Standing Shrug Alternative

12 substitute exercises that target the same muscles

1
Neck-Up Down Left Right demonstration

Neck-Up Down Left Right
2
Neck Half Circle demonstration

Neck Half Circle
3
Neck Circle Stretch demonstration

Neck Circle Stretch
4
Roll Ball Upper Trapezius Release demonstration

Roll Ball Upper Trapezius Release
5
Lever Gripless Shrug demonstration

Lever Gripless Shrug
6
Smith Shrug demonstration

Smith Shrug
7
Kettlebell Shrug demonstration

Kettlebell Shrug
8
Dumbbell Single-Arm Shrug demonstration

Dumbbell Single-Arm Shrug
9
Smith Wide Shrug demonstration

Smith Wide Shrug
10
Dumbbell Decline Shrug demonstration

Dumbbell Decline Shrug
11
Dumbbell Incline Shrug demonstration

Dumbbell Incline Shrug
12
Scapula Dips demonstration

Scapula Dips

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Standing Shrug trains

Primary Trapezius Upper Fibers

Secondary Levator Scapulae

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