Shrug Form Check
Wondering if your shrug is solid? Prop up your phone — GOODREPS watches your shoulder angle (hip → shoulder → wrist) live and scores every rep while you train your back, with forearms assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Form Check
LIVEHOW TO DO A PROPER SHRUG
Setup Stand facing the camera, weights hanging at your sides, arms straight.
- Lift your shoulders straight up toward your ears.
- Squeeze at the top for a beat.
- Lower slowly — no rolling.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED SHRUG
Prop your phone and get in frame
Phone at roughly torso height, stand facing the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your shoulder angle (hip → shoulder → wrist) on-device — no wearables. Dumbbells or a barbell at your sides — arms long, grip firm.
Move — and watch the form bar
The bar fills from ~12° toward ~28° at the bottom. Cut range short and it tells you; full ROM is what counts.
WHAT THE CAMERA WATCHES
- How high your shoulders travel toward your ears each rep.
- A pause at the top — bounce shrugs rarely bank cleanly.
- Arms staying long — this is traps, not a curl.
COMMON SHRUG MISTAKES
Rolling the shoulders
Straight up and straight down. Circles dump load into the wrong tissue.
Bending the elbows
If the arms curl, the biceps steal the trap work. Keep elbows soft-but-straight.
Using momentum from the legs
No knee dip. Stand still and shrug.
Skipping the squeeze
Hold the top for a beat. The peak contraction is the point.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Do I need any equipment to check my shrug form?
Just your phone for most variations. Add free weights when the pattern is clean — the app still scores the movement either way.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start. If a rep still slips through, manual counting is always one tap away.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.