Male model ex_IMJ5MA

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Back · Barbell

Barbell Overhead Shrug

intermediatestrength

Barbell Overhead Shrug is an intermediate isolation strength exercise that works the traps (back), with the shoulders and upper back assisting. It needs a barbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Traps
Body part: Back
Equipment: Barbell
Category: Strength
Mechanic: Isolation
Force: Pull
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Traps · Upper Trapezius

Secondary muscles

Shoulders · Deltoids
Upper Back · Rhomboids

How to do Barbell Overhead Shrug

Stand with your feet shoulder-width apart, holding a barbell overhead with both hands, using a grip slightly wider than shoulder-width. Keep your arms fully extended and your core engaged.
Raise your shoulders towards your ears in a shrugging motion while keeping your arms extended and the barbell stable overhead.
Hold the shrugged position briefly, squeezing your trapezius muscles.
Lower your shoulders back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your arms fully extended and your shoulders engaged to maintain control of the barbell.
Focus on the upward shrugging motion to maximize trapezius activation.
Use a weight that allows for proper form and control throughout the exercise to prevent strain or injury.

Barbell Overhead Shrug alternatives

Plate Overhead Shrug

Traps · intermediate

Seated Dumbbell Shoulder Shrugs

Traps · beginner

More traps exercises

Barbell Jump Shrug

Traps · intermediate

Barbell Overhead Shrug FAQ

What muscles does Barbell Overhead Shrug work?

Barbell Overhead Shrug mainly works the traps in the back (Upper Trapezius). The shoulders and upper back work as secondary muscles.

What equipment do you need for Barbell Overhead Shrug?

You need a barbell.

How many sets and reps of Barbell Overhead Shrug should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Barbell Overhead Shrug good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler back exercises.

How many calories does Barbell Overhead Shrug burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Barbell Overhead Shrug?

Other exercises for the traps include Plate Overhead Shrug and Seated Dumbbell Shoulder Shrugs.

For developers

Use Barbell Overhead Shrug in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_IMJ5MA" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_IMJ5MA",
  "name": "Barbell Overhead Shrug",
  "model": "male",
  "target": "Traps",
  "equipment": "Barbell",
  "media": {
    "mp4": "https://…/ex_IMJ5MA/mp4-720.mp4?…",
    "poster": "https://…/ex_IMJ5MA/poster.jpg?…"
  }
}