I saw you mention overhead shrugs. I had never heard of this exercise before, so I experimented the other night. First, I tried to use a barbell with 25 pounds on each side, thinking that would be a good weight to start with. But I had to lock out the arms to support the weight which didn't allow me to shrug the shoulders. So instead, I just used the bar to start, and then tried 15 pound dumbbells. In both cases, I was able to keep the elbows flexed which allowed me to shrug. My upper traps were pretty sore the next day. Is this the movement you meant by overhead shrugs?
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