Overhead shrug with barbell

Exercise overview

Primary muscle group: Back

Exercise type: Barbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 30

Average per rep (lbs)*: 66

Description: Stand with your feet shoulder-width apart and grip the barbell with both hands slightly wider than shoulder-width. Lift the barbell to shoulder height, ensuring your palms face forward and your elbows are directly under your wrists. Press the barbell overhead until your arms are fully extended, keeping your elbows straight and back neutral. Exhale as you shrug your shoulders upwards as high as possible, engaging your upper trapezius muscles. Hold the shoulder shrug for a count of two, then inhale as you slowly lower your shoulders and the barbell back to the starting position. Repeat the movement for the prescribed number of repetitions, maintaining proper form throughout.

Exercise ID: 00333

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Warm-Up Properly: Ensure your shoulders and upper body are adequately warmed up before attempting this exercise. Incorporate dynamic stretches and mobility drills targeting the shoulders and upper back.
Grip and Hand Position: Use a grip slightly wider than shoulder-width to maintain stability and control. This setup helps in isolating the trapezius muscles effectively.
Neutral Spine: Maintain a neutral spine throughout the movement. Avoid arching your back to prevent unnecessary strain on the lower back.
Controlled Movement: Perform the movement in a slow and controlled manner. This ensures better muscle engagement and reduces the risk of injury.
Breathing Technique: Exhale as you lift your shoulders towards your ears and inhale as you return them to the starting position. Proper breathing can aid in maintaining focus and control.
Elbow Position: Keep your elbows fully extended but not locked. This allows the shrugging motion to target the trapezius muscles effectively.
Avoid Overloading: Start with a manageable weight to learn the movement pattern correctly. Gradually increase the weight as your strength and proficiency improve.
Engage Core Muscles: Keep your core tight throughout the exercise to stabilize your body and support your lower back.
Range of Motion: Lift your shoulders as high as possible to maximize muscle activation. Focus on the full range of motion without compromising form.
Mind-Muscle Connection: Concentrate on feeling the contraction in your trapezius muscles. This mental focus can enhance muscle activation and overall effectiveness of the exercise.
Regular Variation: Incorporate different variations of shrugs, such as dumbbell shrugs or cable shrugs, to challenge your muscles and prevent adaptation.
Rest and Recovery: Allow adequate time for recovery between sessions targeting the same muscle group. Overtraining can lead to fatigue and increased risk of injury.

Exercise overview

Exercise tips and tricks

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