Rolling the shoulders forward on the shrug
Anterior rotation adds pec minor and anterior delt load; upper trap loses the focus.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗Pull · Upper Body
Barbell Shrug
Coaching cues
- Hold barbell at hip level; feet hip-width
- Shrug straight up — not forward or in a circle
- Pause at the top; hold 1 second
- Lower slowly — full depression of the scapulae at the bottom
Common faults 2
Leaning forward on the descent
Bar swings forward; erectors take the load rather than scapulae depressing fully.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗