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Traps and neck

Barbell Overhead Shrug

The Barbell Overhead Shrug is a strength exercise with a barbell for your traps. Share of the load in the Zulta muscle model: upper traps 46%, lower traps 13% and mid traps 11%.

Level: AdvancedEquipment: BarbellSingle-joint (isolation)

How to do it

  1. Press or snatch a barbell overhead with a wide overhand grip.
  2. Lock the arms straight with the bar over the middle of the feet, feet hip-width.
  3. Let the shoulders sink slightly while keeping the elbows locked.
  4. Shrug the shoulders straight up toward the ears, pushing the bar higher.
  5. Lower the shoulders slowly to the start and repeat.

Tips

  • Keep the bar stacked over the shoulders and hips the whole set.
  • Brace the stomach and squeeze the glutes to protect the lower back.
  • Think of reaching the bar toward the ceiling.

Common mistakes

  • Bending the elbows as the shoulders shrug.
  • Letting the bar drift forward of the head.
  • Arching the lower back to hold the bar up.

Muscles worked by the Barbell Overhead Shrug

  • Upper traps Primary46%
  • Lower traps Secondary13%
  • Mid traps Secondary11%
  • Serratus anterior Secondary9%
  • Forearm flexors Minor7%
  • Side delts Minor6%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Shrugging with arms locked overhead needs upward rotation. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Barbell Overhead Shrug alternatives

Same equipment

Easier

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Barbell Overhead Shrug work?

Mainly the upper traps. The lower traps, mid traps and serratus anterior assist.

Is the Barbell Overhead Shrug good for beginners?

The Barbell Overhead Shrug is rated advanced. If you are new, learn the Behind the Back Shrug first and build up from there.

What is a good alternative to the Barbell Overhead Shrug?

For example the Behind the Back Shrug, Cable Shrug and Dumbbell Shrug. They train mostly the same muscles, some with different equipment.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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