Barbell Overhead Shrug

Stand tall with the bar held wider than shoulder width and your arms fully extended overhead. Line the bar up slightly behind the crown of your head and brace your core and glutes to keep your torso from swaying.

Keeping your arms locked, pull both shoulders straight up toward your ears. Do not bend your elbows or push the bar forward or back; contract your traps as if your shoulder blades are rotating upward.

Pause briefly at the highest point, then slowly lower your shoulders while keeping the bar fixed overhead. Keep your lats and core engaged so your arms do not wobble as you lower.

Focus on the upper traps lifting toward your ears and then releasing. If your arms shake or the bar drifts forward, use less weight and first stabilize your overhead position.

Bending your elbows to support the bar or leaning back increases stress on your shoulder joints and lower back instead of your traps. If the bar drifts forward, your balance will keep breaking down, so set a comfortable bar position and grip width first.

Inhale before lifting your shoulders to brace your torso, then exhale briefly as you lift. Inhale again as you lower to keep the overhead position steady through every rep.

For overhead shrugs, holding the bar steady overhead matters before adding weight. Add the shoulder lift after you can hold a solid position for 5 seconds with a light load.