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Back · Weighted
Plate Overhead Shrug
Plate Overhead Shrug is an intermediate isolation strength exercise that works the traps (back), with the shoulders and serratus anterior assisting. It needs a weighted. 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
- Weighted
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Traps
Secondary muscles
- Shoulders
- Serratus Anterior
How to do Plate Overhead Shrug
- Press a weight plate overhead with your arms locked out.
- Shrug your shoulders up toward your ears, pushing the plate higher.
- Hold briefly.
- Lower your shoulders with control and repeat.
Form tips
- Keep your arms locked.
- Good for overhead stability.
Plate Overhead Shrug alternatives
Plate Overhead Shrug FAQ
What muscles does Plate Overhead Shrug work?
Plate Overhead Shrug mainly works the traps in the back. The shoulders and serratus anterior work as secondary muscles.
What equipment do you need for Plate Overhead Shrug?
You need a weighted.
How many sets and reps of Plate 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 Plate 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 Plate 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 Plate Overhead Shrug?
Other exercises for the traps include Barbell Overhead Shrug, Barbell Jump Shrug and Seated Dumbbell Shoulder Shrugs.
For developers
Use Plate Overhead Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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