Overhead shrugs are an exceptional trap builder and a great way to increase your capacity to hold loads at arms length.

Overhead Shrug

  1. Hold the bar overhead as if you'd just completed a shoulder press. A wider grip works best.
  2. Stretch your traps by bringing your shoulders down. Keep the arms locked and the bar overhead. The trunk must be kept tight.
  3. Bring the shoulders up by contracting the traps. The shoulders must go up in a straight line. Hold the highest position for two seconds.

As part of a shoulder or trap workout, use this as a finisher for higher reps, around 20.