Overhead shrugs are an exceptional trap builder and a great way to increase your capacity to hold loads at arms length.
- Hold the bar overhead as if you'd just completed a shoulder press. A wider grip works best.
- Stretch your traps by bringing your shoulders down. Keep the arms locked and the bar overhead. The trunk must be kept tight.
- 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.