Overhead 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
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Overhead Shrug
Begin standing with your feet hip-width apart. Holding a dumbbell in each hand, press the weights overhead with your arms extended but with a slight bend at the elbows. Keep the dumbbells touching each other at the top throughout the movement. Engage your core to ensure stability. While maintaining the slight elbow bend and with the dumbbells touching, elevate (shrug) your shoulders upwards towards your ears. This movement is subtle, so it's a slight lift. Return your shoulders back to their neutral position.
Common mistakes
Avoid using excessive weight, as this can compromise form and potentially strain the shoulders. It's important to maintain that slight bend in the elbows and ensure the dumbbells stay in contact throughout. Avoid overly pushing your shoulders down after the shrug; instead, return them to a neutral position.
Breathing
Inhale as you elevate (shrug) your shoulders. Exhale as you bring them back to the neutral position.
Muscles worked
Primary Muscles
Traps, Rhomboids, Teres Major, Teres Minor, Infraspinatus
Secondary Muscles
Latissimus Dorsi
Tertiary Muscles
Front Shoulder
