Overhead Barbell Shrug

 

Exercise Information

  • Alternative Names: Overhead barbell shoulder shrug
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Trapezius, shoulders, back, core
  • Mechanics: Isolation
  • Average Number of Sets: 4-5 with 8-12 reps each
  • Variations: None
  • Alternative: None

The overhead barbell shrug, unlike the traditional version, involves pushing your traps up in order to move the barbell. It emphasizes your shoulders more than your back due to the overhead position of the weight. Aside from strengthening your shoulders, it trains your erector spinae and core.

Overhead Barbell Shrug Exercise Information

  • Alternative Names: Overhead barbell shoulder shrug
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Barbell
  • Muscles Targeted: Trapezius, shoulders, back, core
  • Mechanics: Isolation
  • Average Number of Sets: 4-5 with 8-12 reps each
  • Variations: None
  • Alternative: None

How to do Overhead Barbell Shrug

Set the hooks of the safety rack at your chest level and place the barbell (weighing about 80-100 lbs) on it. Unrack the barbell and press it overhead to lockout position, holding it with an overhand grip. Squeeze your traps to raise the shoulders. After holding the full contraction of your traps for one second, gradually lower the barbell to return to the initial position.

Overhead Barbell Shrug

Tips

  • Perform high reps with explosive movements to engage your traps more.
  • Avoid bending your elbows so that the movement occurs only at your shoulders.

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