Inverted Shrug

Inverted Shrug


The Inverted Shrug is an exercise that targets the upper back muscles. It involves hanging from a bar or suspension trainer and pulling the shoulders up towards the ears while keeping the arms straight. This exercise can help improve posture and strengthen the muscles that support the spine.

Muscle Group

Equipment Required

Inverted Shrug Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing down.
  2. Slowly lift the dumbbells up towards your shoulders, keeping your elbows close to your body.
  3. Once the dumbbells reach shoulder height, rotate your palms so they are facing up.
  4. Continue lifting the dumbbells up towards the ceiling, keeping your elbows close to your body.
  5. Hold for a few seconds at the top of the movement, then slowly lower the dumbbells back down to the starting position.
  6. Repeat for the desired number of repetitions.

Inverted Shrug Form & Visual

Inverted Shrug

Inverted Shrug Benefits

  • Strengthens the upper back muscles, including the trapezius and rhomboids
  • Improves posture by pulling the shoulders back and down
  • Increases shoulder stability and mobility
  • Can help alleviate neck and shoulder pain caused by poor posture or sitting at a desk for long periods of time
  • Engages the core muscles for added stability and balance

Inverted Shrug Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Latissimus dorsi
  • Erector spinae

Inverted Shrug Variations & Alternatives

  • Single-arm inverted shrug
  • Weighted inverted shrug
  • Inverted shrug with resistance bands
  • Inverted shrug with dumbbells
  • Inverted shrug with barbell
  • Inverted shrug with kettlebells
  • Inverted shrug with cable machine
  • Inverted shrug with suspension trainer