Barbell overhead shrug

Category

Back

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Upper Trapezius

Secondary muscles

Deltoids, Rhomboids

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
2. Raise your shoulders towards your ears in a shrugging motion while keeping your arms extended and the barbell stable overhead.
3. Hold the shrugged position briefly, squeezing your trapezius muscles.
4. Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

• Keep your arms fully extended and your shoulders engaged to maintain control of the barbell.
• Focus on the upward shrugging motion to maximize trapezius activation.
• Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.