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Barbell Overhead Shrug

Step by step instructions, muscle activation and variants for the Barbell Overhead Shrug.

MediumTrapezius

About this exercise

The barbell overhead shrug is a trapezius isolation exercise performed with the barbell held overhead in a lockout position. Shrugging the shoulders upward while the arms are extended overhead shifts the emphasis to the upper traps and stabilising muscles of the shoulder girdle, adding a unique angle to conventional shrug training.

How to Perform

  • Set a barbell in a squat rack at about shoulder height and grip it slightly wider than shoulder-width
  • Press or clean the bar to a full overhead lockout position, arms straight
  • Keep your core braced and legs slightly bent for stability
  • Shrug your shoulders straight up toward your ears as high as possible
  • Hold the top position briefly, then lower your shoulders under control back to the start
  • Repeat for the target number of reps, then carefully lower the bar back to the rack

Muscle Activation

Primary
Trapezius

About the Barbell Overhead Shrug

The Barbell Overhead Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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