Barbell Overhead Shrug
The overhead shrug strengthens the lower and mid-traps by shrugging a barbell held overhead. These muscles stabilize the scapulae and are critical for overhead pressing strength and shoulder health.
How to Perform
Press or snatch a barbell to full lockout overhead with a wide grip.
Without bending the elbows, shrug your shoulders up toward the ceiling.
Focus on elevating the shoulder blades — the movement range is small but powerful.
Lower under control and repeat for 8-12 reps with moderate weight.
Common Mistakes to Avoid
Using too much weight, which makes the small movement range dangerous overhead.
Bending the elbows, which turns it into a partial press instead of a shrug.
Leaning backward to compensate for the weight, which compresses the lumbar spine.
Muscle Activation
Variations
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