Back · Barbell
Barbell Overhead Shrug
How to do the barbell overhead shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Press a barbell overhead and hold it locked out with straight arms. From there, shrug your shoulders up toward your ears, squeeze the traps at the top, then lower the shoulders back down under control.
- 1Feel your upper traps drive your shoulders up toward your ears
- 2Keep your arms locked straight overhead and let the traps do the work
- 3Hold the top squeeze for a beat each rep
Common mistakes
- Don't bend your elbows or let the bar drift forward
- Avoid using momentum; keep it a clean shrug
- Don't shrug your head forward; keep your neck neutral
Muscles worked
The barbell overhead shrug mainly works the upper traps, with the forearms, mid traps, lower traps, and side delts assisting.
- Upper TrapsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Lower TrapsSupport
- Side DeltsSupport
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- Front DeltsMinor
Kovo programs the barbell overhead shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.