Elbows bend during the shrug
Arms are no longer locked; load shifts away from the upper trap.
Overactive muscles
Biceps brachiiAnterior deltoid
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Overhead Shrug (Arms Locked Out)
Coaching cues
- Hold dumbbells or a bar locked out overhead; shrug the shoulders toward the ears
- The overhead position changes the upper trap line of pull significantly
- Lower the shoulders back to full depression between reps
- Trains upper trap in the elevated arm position relevant to Olympic lifts
Common faults 2
Lumbar hyperextends during the overhead shrug
Lower back arches as the arms are overhead and the shrug is performed.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗