Barbell Overhead Shrug
The barbell snatch-grip shrug uses a wide grip to change the angle of the shrug, targeting the middle traps and upper back more than a narrow grip. Grip the bar outside shoulder-width and shrug straight up.
How to Perform
Grip the barbell with a wide snatch grip — hands wider than shoulder-width.
Stand upright with the bar at arm length in front of your thighs.
Shrug your shoulders straight up toward your ears.
Hold the top for two seconds, squeezing the mid-traps.
Lower with control and fully relax the traps at the bottom.
Common Mistakes to Avoid
Gripping too narrow, which turns it into a standard shrug.
Bending the elbows to assist the shrug.
Not holding the top contraction long enough.
Muscle Activation
Variations
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