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All exercises

Barbell overhead shrug

Intermediate

Barbell overhead shrug is a isolation barbell exercise for the traps, also working the upper back, side delts, and triceps.

What it works

Primary muscle

Traps

Also works

Upper backSide deltsTriceps

Equipment
Barbell
Type
Isolation · Pull
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Take a wide overhand grip on a barbell and press or push it overhead until your arms are locked.
  2. 2Stand with your feet shoulder-width apart and your stomach braced, with the bar over the back of your head.
  3. 3Keeping your elbows locked, shrug your shoulders straight up towards your ears as high as you can.
  4. 4Hold the top briefly, keeping your whole thumb wrapped around the bar.
  5. 5Lower your shoulders slowly under control, then return the bar to the rack or your shoulders at the end.

What to do instead

  • Barbell shrugBarbell
  • Dumbbell shrugDumbbell
  • Kettlebell overhead carryKettlebell

Easier variations

  • Barbell shrugBarbell
Logged today · 90 seconds restBarbell overhead shrug

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