Challenge · 2026
100 Shoulder Shrugs: Can You Lift and Lower?
Today’s RB100 challenge for 23 March 2026 is 100 shoulder shrugs, completed as five sets of 20 controlled repetitions. Lift your shoulders towards your ears, then lower them smoothly without rolling or moving your head. Start without weights, rest between sets and prioritise consistent movement over speed.
By Richard Branson ·
The challenge: can you complete 100 shoulder shrugs?
Your target is five sets of 20 shoulder shrugs. Start without weights and keep every repetition deliberate: roughly one second to lift and two seconds to lower. The test is maintaining the same smooth action from your first rep to your last, not chasing the biggest movement or fastest finish.
How to do it: what counts as a rep?
- Stand with feet about hip-width apart, knees relaxed and arms hanging beside your thighs. Alternatively, sit on a stable chair with your feet supported.
- Prepare with five gentle, uncounted shrugs. Check that lifting and lowering feels comfortable before starting the challenge.
- Keep your gaze ahead and your head still. Lift both shoulders towards your ears without bending your elbows or leaning your torso.
- Lower your shoulders smoothly to their relaxed starting position. One complete lift and return equals one repetition.
- Complete 20 repetitions, then rest for 20–30 seconds. Take longer if you need it to recover your technique.
- Repeat for five sets in total. Record your score out of 100, along with any load or changes to the set structure.
Scale it: how can you keep the movement controlled?
For an easier version, sit down, stay unweighted and use a smaller comfortable lift. Split the target into ten sets of ten if longer sets make you tense your neck or lose control. You can finish below 100 and record the repetitions you managed well. For more resistance, hold light dumbbells beside your thighs, keeping your elbows straight but not rigid. Choose a load that allows a smooth lowering phase without swinging or gripping excessively hard.
Coaching tips: when should you reset or stop?
Think shoulders up, shoulders down—not circles. Keep your jaw relaxed and breathe throughout. Do not push your head forwards to meet your shoulders or force them down at the bottom. Rest when your range starts shrinking or your torso begins helping. Stop if you develop sharp or increasing pain, tingling, numbness or dizziness; do not push through to reach 100. If a known neck or shoulder condition affects this movement, seek clinician guidance before attempting the challenge.