Overhead Clap Shrug
This back exercise mainly works your traps, rhomboids and teres major, with help from your latissimus dorsi. Watch the demo video, then follow the tips below.
Rep Range
8-16
How to do Overhead Clap Shrug
Begin with your feet hip-width apart and a slight bend in your knees for stability. Extend your arms out to the sides with a slight arc, palms facing the ceiling, and your hands positioned a little below shoulder level. Engage your shoulder and upper back muscles as you lift your arms upward, allowing them to meet and 'clap' above your head. After the clap, control the movement as you return your arms to the starting position.
Common mistakes
Ensure that the motion is fluid and controlled, refraining from using momentum to swing the arms up. Maintain a steady posture without arching your back or jutting your hips forward. Avoid letting the arms drop quickly after the clap, instead focus on a controlled descent back to the initial position.
Breathing
Inhale as you lift and clap your hands above your head. Exhale as you lower your arms back to the starting position.
Muscles worked
Primary Muscles
Traps, Rhomboids, Teres Major, Teres Minor, Infraspinatus, Front Shoulders, Middle Shoulders
Secondary Muscles
Latissimus Dorsi
Tertiary Muscles
Rear Shoulders
