Monkey Shrugs

This is an instructional video to correctly demonstrate Monkey Shrugs, which is a great way to train the Upper Trapezius, due to the change in scapular rotation creating more emphasis on the Upper Traps. Hawkes Physiotherapy has many science-based exercises that are worth giving a go like this one.

If you want to learn more about Upper Trapezius exercises check out our video here:


The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Upper Trapezius
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Take hold of some dumbbells and hold them by your sides
  5. Make sure that you have good shoulder posture
  6. Now simultaneously shrug your shoulders up towards your ears while sliding the dumbbells up your sides by bending your elbows.
  7. Once the shoulder girdle is fully elevated then slowly lower back down to the start position
  8. For strengthening you should perform 6-10 reps to fatigue
  9. You should perform 3-5 sets with 3 minutes rests
  10. This session can be done 2-3 times per week
  11. For endurance you should perform 15-25 reps to fatigue
  12. You should perform 3-5 sets with no more than 30 second rests
  13. This session can be done 2-3 times per week

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Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).