Barbell Overhead Shrug
Holding a barbell locked out overhead, lift the shoulders toward the ears and lower them; the traps work while the arms stay straight above the head.
How to do it
Setup
Bar locked out overhead in a wide grip, elbows straight, ribs down, feet hip-width.
Steps
- Shrug the shoulders up toward the ears, arms staying locked.
- Hold the top briefly with the bar still.
- Lower the shoulders without letting the elbows bend.
Common mistakes
Elbows softening under the bar: lock them before each rep. Lower back arching to hold the bar: brace and keep the ribs down. Bar drifting forward: keep it over the back of the head.
Breathing
Exhale on the shrug, inhale lowering.
