Overhead Shrug
Primary musclesTrapezius
EquipmentBarbell، Full Gym
Level—
Suggested3 × 8–12
Overview
Overhead Shrug is a weightlifting move that mainly works the trapezius muscles in the upper back and shoulders. The barbell overhead shrug is a variation of the traditional barbell shrug, and it is used to train the traps. This version changes the shrug from a pulling exercise into a pushing exercise.
How to do it
- 1
Set Up Properly
Stand tall with your feet roughly shoulder-width apart. Use an overhand grip on the barbell, with your hands a little wider than shoulder-width apart. Press the barbell overhead until your arms are fully extended, and keep it stacked directly above your head. Keep your shoulders down and your back straight.
- 2
Lift your scapula up
With your arms straight and your shoulders still down, raise your shoulders toward your ears. Concentrate on the upper back and shoulder muscles, and lift or elevate your scapula as you press the weight overhead.
- 3
Hold the Top Position
- Pause at the top for one or two seconds, then bring your shoulders back down to the start position. Keep your back straight and your core engaged the entire time.
- Common Mistakes to Avoid:
- Using too much weight: Start light, then increase the load gradually as you get comfortable with the movement. Too much weight can cause poor form and raise the risk of injury.
- Rounding the back: Maintain a straight back throughout the exercise to prevent unnecessary strain on your lower back.
- Rushing through the movement: Move with control on every rep and stay focused on proper form. Hurrying through the exercise can cause poor form and increase the risk of injury.
Muscles worked
Target
Trapezius، Levator Scapulae، Rhomboids
Stabilizers
Anterior Deltoid، Lateral Deltoid، Erectos Spinae
