Shoulder Shrug
43
/100
Best when...
- You need something you can do near your desk without much setup.
- You only have about a minute between tasks or meetings.
Not ideal when...
- You need something substantially more intense or more workout-like.
Pairs well with...
a short walk or lower-body movement after a long typing block
Better than X when...
Longer break routines when you only have 60 seconds and need immediate value.
Office-clothes alternative
Sit-to-Stand or Wall Push-Up are easy alternatives when you want something even more office-friendly.
Targets trapezius, deltoids
MET 2 (modeled), 0.6x walking
Joint ROM: 20%, posture benefit: 35%
Can be performed at or near a desk
trapezius
deltoids
for 15 reps · roughly 0.1 min of brisk walking for a 70 kg person
43
5 reps
43
10 reps
43
15 reps
43
20 reps
43
30 reps
“Shoulder Shrug scores 43/100, strongest in desk practicality. Suitable for a desk break.”
- Metabolic cost varies with body weight and fitness level
- mobility value, desk practicality are estimated, not directly measured
- Limited research data for this exercise
- Study populations may not represent sedentary desk workers
Measured (0)
Derived (2)
- trapezius activation
- caloric expenditure
Modeled (5)
- MET value
- deltoids activation
- joint ROM
- posture correction
- desk practicality
2011 Compendium of Physical Activities
Barbara E. Ainsworth, William L. Haskell, ... et al.
Medicine & Science in Sports & Exercise (2011) · Vol. 43(8) · pp. 1575–1581
Established MET reference values for common activities
Estimating energy expenditure during bodyweight resistance exercise
Journal of Sports Sciences (2019)
MET values specific to bodyweight resistance exercises at various intensities