← All exercises

Barbell Overhead Shrug Alternative

12 substitute exercises that target the same muscles

1
Barbell Overhead Squat demonstration

Barbell Overhead Squat
2
Barbell Shoulder Grip Upright Row demonstration

Barbell Shoulder Grip Upright Row
3
Kettlebell Upright Row demonstration

Kettlebell Upright Row
4
Shoulders Rotation demonstration

Shoulders Rotation
5
Smith Hang Clean demonstration

Smith Hang Clean
6
Palms Above Head Elbow Squeeze demonstration

Palms Above Head Elbow Squeeze
7
Ring Y Raise demonstration

Ring Y Raise
8
Bottle Weighted Halo demonstration

Bottle Weighted Halo
9
Barbell Wide Grip Upright Row demonstration

Barbell Wide Grip Upright Row
10
Sitting W Pose demonstration

Sitting W Pose
11
Sumo Deadlift High Pull demonstration

Sumo Deadlift High Pull
12
Smith Upright Row demonstration

Smith Upright Row

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Barbell Overhead Shrug trains

Primary Trapezius Upper Fibers

Secondary Deltoid Anterior Deltoid Lateral

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.