Shoulder Raise
BeginnerBodyweight
A very simple bodyweight movement that raises the shoulders up toward the ears and back down. It works as a light warm up or mobility drill rather than a strength building exercise.
- Primary musclesShoulders
- Secondary musclesBack
- EquipmentBodyweight
- LevelBeginner
How to do the shoulder raise
- Stand or sit tall with your arms relaxed at your sides.
- Raise both shoulders straight up toward your ears as far as comfortable.
- Hold the raised position for a moment, feeling the muscles around your neck and upper back engage.
- Lower your shoulders back down slowly to a fully relaxed position.
- Repeat for the desired number of reps at an easy, controlled pace.
Original library instructions (1 steps)
- Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
Common mistakes
- Rushing the movement, which turns it into a shrug reflex rather than a controlled raise; slow it down.
- Rolling the shoulders forward instead of moving straight up and down; keep the motion vertical.
- Holding your breath throughout; breathe normally as you raise and lower your shoulders.
- Skipping the pause at the top, which is where you feel the muscles working most.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 10 to 15 reps, 30 to 45 seconds rest |
| Muscle | 2 to 3 sets of 15 to 20 reps, 30 seconds rest |
| Endurance | 2 sets of 20 to 25 reps, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this as an easy warm up drill before shoulder training rather than as a main exercise.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the shoulder raise good for beginners?
Yes. It uses no equipment and a very small range of motion, which makes it accessible to almost anyone as a warm up or mobility drill.
What muscles does the shoulder raise work?
It works the shoulders directly, with the muscles of the upper back helping as the shoulder blades lift and settle.
