Barbell Overhead Shrug
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Traps · Lower and Traps · Upper
- Medium load
- Delts · Front
- Low load
- Core and Triceps
How to do it
Press a light barbell overhead to a stable, straight-arm position. Without bending the elbows, reach the bar upward by rotating and elevating the shoulder blades, then lower them with control. Keep the ribs down and avoid leaning back.
Form cues
- Use a light bar.
- Keep the elbows locked.
- Move the shoulder blades, not the torso.
Safety
Talk to a professional before this exercise if you have any of the following:
NeckShoulderElbowWristUpper backLower back
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.