Build Stronger Shoulders

Use this version of the barbell shrug to target your upper traps and improve your posture

If the overhead barbell shrug isn't part of your exercise library, it should be--starting today. That's because this movement might just save your shoulders.


You see, the classic barbell shoulder shrug targets two muscles: (1) Your upper traps, which rotate your shoulder blades upward; and (2) your levator scapulae (the rope-like muscles that run down the back of your neck), which rotates your shoulder blades downward.

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The overhead barbell shrug, on the other hand, forces your upper traps to do most of the work. That may sound like a bad thing, but it's actually quite valuable. Why? Because many people's upper traps are relatively weak, and are overpowered by their levator scapulae. This creates a muscle imbalance that can lead to shoulder and neck injuries. So the overhead barbell shrug can help you strengthen your upper traps and better balance the muscles. The end result: Healthier shoulders and improved posture.





The Overhead Barbell Shrug


 Hold a barbell above your head with an overhand-grip that’s about twice shoulder-width apart.

 Your arms should be completely straight.


  Shrug your shoulder as high as you can. Pause, then reverse the movement back to the starting position.


Use This Move In Your Workout
Try doing two to three sets of 8 to 10 repetitions, resting 60 to 90 seconds between sets. Remember, the movement is very slight. Simply try to raise the tops of your shoulders as close to your ears as you can.


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