Zirv Fitness
Strength exercise

Kelso Shrug

How to do it

  1. Set up chest-supported on an incline bench or seated at a cable row station.
  2. Hold the weight with your arms straight and let your shoulder blades protract forward.
  3. Without bending your elbows, retract your shoulder blades by squeezing them down and together.
  4. Pause for about one second at the peak contraction.
  5. Allow your shoulder blades to peel apart on the way back under control.
  6. Keep your arms straight throughout to isolate the traps and rhomboids.

Muscles worked

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
RhomboidsMuscles between the spine and scapula responsible for scapular retraction. All Rhomboids exercises

Related Traps exercises

Machine Low RowSmith Machine Reverse ShrugBand Pull-ApartBand Upright RowBarbell High PullBarbell Upright Row
Type
Strength
Equipment
Cable Machine
Primary muscles
Trapezius, Rhomboids
Measured in
Reps and weight