Barbell Overhead Shrug

Barbell Overhead Shrug


This exercise involves holding a barbell overhead with both hands and shrugging the shoulders up towards the ears. It primarily targets the upper trapezius muscles and can help improve shoulder stability and posture.

Muscle Group

Equipment Required

Barbell Overhead Shrug Instructions

  1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Lift the barbell overhead, fully extending your arms.
  3. Shrug your shoulders up towards your ears, holding the barbell steady.
  4. Lower your shoulders back down to the starting position.
  5. Repeat for the desired number of reps.

Barbell Overhead Shrug Form & Visual

Barbell Overhead Shrug

Barbell Overhead Shrug Benefits

  • Strengthens the upper trapezius muscles
  • Improves shoulder stability and mobility
  • Increases grip strength
  • Helps to improve posture
  • Can be used as a warm-up exercise for overhead pressing movements

Barbell Overhead Shrug Muscles Worked

  • Trapezius
  • Rhomboids
  • Deltoids
  • Levator Scapulae

Barbell Overhead Shrug Variations & Alternatives

  • Dumbbell Overhead Shrug
  • Kettlebell Overhead Shrug
  • Single Arm Overhead Shrug
  • Behind the Back Barbell Shrug
  • Trap Bar Overhead Shrug
  • Smith Machine Overhead Shrug
  • Seated Overhead Shrug
  • Standing Overhead Shrug with Resistance Bands
  • Overhead Shrug with Chains
  • Overhead Shrug with a Sandbag