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Barbell Overhead Shrug
An isolation exercise using a barbell held overhead with straight arms to target upper trapezius for improved shoulder stability and posture; emphasizes controlled scapular elevation.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders, Lower Back
Accessory Muscles
Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Shoulders
4/10Anterior Delts
Lower Back
3/10Erector Spinae
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Load barbell lightly in squat rack at shoulder height. Grip wider than shoulders overhand, press overhead to full arm extension with bar above head, feet shoulder-width, core braced.
- Elevate shoulders toward ears by contracting upper traps, keeping arms locked.
- Pause 1-2 seconds at top, squeezing traps.
- Lower shoulders slowly to starting position, resisting drop.
- Maintain neutral spine and head alignment throughout.
- Repeat for reps without momentum.
Coaching Tips
Form Cues
- Arms straight always
- Core tight, glutes squeezed
- Shoulders up, not forward
- Head neutral
- Slow control down
Breathing
Inhale as you lower shoulders, exhale during shrug elevation while bracing core.
Tempo
2-1-2
Range of Motion
From arms fully extended overhead with shoulders relaxed to full scapular elevation where shoulders meet ears, without elbow bend or lumbar arch.
Safety
Safety Notes
- Start with light weight or empty bar
- Ensure shoulder mobility for overhead position
- Avoid if acute shoulder impingement present
- Use rack safeties for setup
- Consult professional if lower back issues
Spotting
Spot from behind at bar level to assist racking; not typically needed for light loads but use safeties in rack.
Common Mistakes
- Bending elbows
- Arching lower back
- Using momentum
- Jutting head forward
- Flaring rib cage
When to Avoid
- shoulder impingement
- poor overhead mobility
- lower back strain
Flexibility Needed
- shoulder flexion to 180 degrees
- thoracic extension
Build Up First
- competent overhead press form
- scapular control awareness
Also known as
Overhead Barbell Shrug, Overhead Trap Shrug, Barbell Scapular Shrug
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