Shoulder Raise
Shoulder Raise is a mobility - scapular elevation and depression exercise involving Deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Deltoid
- Secondary muscles
- Latissimus dorsi
- Exercise type
- Mobility - scapular elevation and depression
Exercise technique
- Start
Stand or sit with your head above your torso.
- Arms
Let both arms rest comfortably at your sides.
- Preparation
Tuck your chin slightly and breathe freely.
- Raise
Lift your shoulders toward your ears under control.
- Top
Briefly feel the movement without throwing your neck backward.
- Lower
Lower your shoulders slowly and let their weight relax.
- Repeat
Repeat the same vertical path without making a circle.
Key technique points
- Move vertically.
- Do not tense your arms.
- Keep your head still.
- Lower your shoulders slowly.
- Keep breathing.
- Do not force downward pressure at the bottom.
Common mistakes
Adding a circle
Do not turn the vertical raise into a shoulder circle.
Bending the elbows
Do not lift your arms instead of your shoulders.
Pushing the neck
Do not reach your chin forward at the top.
Dropping hard
Do not let your shoulders fall downward without control.
Unnecessary downward pull
Do not force shoulder depression at the bottom.
Swaying the torso
Do not add lower-back and knee movement to the lift.
Frequently asked questions
Shoulder Raise: why is “Adding a circle” a mistake?
Do not turn the vertical raise into a shoulder circle.
Shoulder Raise: why is “Bending the elbows” a mistake?
Do not lift your arms instead of your shoulders.
Shoulder Raise: why is “Pushing the neck” a mistake?
Do not reach your chin forward at the top.
Shoulder Raise: why is “Dropping hard” a mistake?
Do not let your shoulders fall downward without control.
Shoulder Raise: why is “Unnecessary downward pull” a mistake?
Do not force shoulder depression at the bottom.
Shoulder Raise: why is “Swaying the torso” a mistake?
Do not add lower-back and knee movement to the lift.
What should I focus on when doing Shoulder Raise?
Move vertically. Do not tense your arms. Keep your head still. Lower your shoulders slowly. Keep breathing. Do not force downward pressure at the bottom.
Related exercises
- Arm Circles
- Backward Medicine Ball Throw
- Battling Ropes
- Chair Upper Body Stretch
- Circus Bell
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.