How to Do Barbell Overhead Shrug

Barbell Overhead Shrug is a shoulders exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Barbell Overhead Shrug

  1. 01Press a barbell overhead with a shoulder-width grip and lock the elbows completely.
  2. 02Shrug the shoulders toward the ears while keeping the bar aligned over the mid-foot.
  3. 03Hold the peak contraction for a split second to engage the upper traps.
  4. 04Lower the shoulders back to the neutral position without letting the bar drift forward.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Barbell Overhead Shrug

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the elbows locked throughout the shrug to ensure the upper traps perform the work rather than the biceps.

Same coaching engine used inside the A90 app

05 / FAQ

Barbell Overhead Shrug questions

What muscles does Barbell Overhead Shrug work?

Barbell Overhead Shrug is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Barbell Overhead Shrug correctly?

Press a barbell overhead with a shoulder-width grip and lock the elbows completely. Shrug the shoulders toward the ears while keeping the bar aligned over the mid-foot. Hold the peak contraction for a split second to engage the upper traps. Lower the shoulders back to the neutral position without letting the bar drift forward.

What is the A90 coach tip for Barbell Overhead Shrug?

Keep the elbows locked throughout the shrug to ensure the upper traps perform the work rather than the biceps.

Is Barbell Overhead Shrug suitable for beginners?

Barbell Overhead Shrug is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Barbell Overhead Shrug?

Barbell Overhead Shrug uses barbell.

A90 Intelligence

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