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Traps and neck

Kelso Shrug

The Kelso Shrug is a strength exercise on a machine for your traps. Share of the load in the Zulta muscle model: mid traps 36%, upper traps 24% and rhomboids 18%.

Level: IntermediateEquipment: MachineSingle-joint (isolation)

How to do it

  1. Set up on a chest supported row machine or T-bar row with the chest against the pad.
  2. Grip the handles overhand with straight arms and let the shoulder blades spread apart.
  3. Squeeze the shoulder blades together and back without bending the elbows.
  4. Hold the squeeze for a moment.
  5. Let the shoulder blades slowly spread apart again.

Tips

  • Think of pinching something between the shoulder blades.
  • Keep the arms like straps: all movement comes from the shoulder blades.
  • Keep the chest firmly on the pad.

Common mistakes

  • Bending the elbows so it becomes a row.
  • Shrugging up to the ears instead of squeezing back.
  • Lifting the chest off the pad to move the weight.

Muscles worked by the Kelso Shrug

  • Mid traps Primary36%
  • Upper traps Secondary24%
  • Rhomboids Secondary18%
  • Forearm flexors Minor8%
  • Lower traps Minor6%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Chest-supported shrugs pull the shoulder blades back, not up. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Kelso Shrug alternatives

Different equipment

Easier

Make it harder

Make it easier

Frequently asked questions

What muscles does the Kelso Shrug work?

Mainly the mid traps. The upper traps and rhomboids assist.

Is the Kelso Shrug good for beginners?

The Kelso Shrug is rated intermediate. If you are new, learn the Behind the Back Shrug first and build up from there.

What is a good alternative to the Kelso Shrug?

For example the Incline Dumbbell Shrug, Prone T Raise and TRX T Fly. They train mostly the same muscles, some with different equipment.

How do you make the Kelso Shrug harder?

Add weight or reps, or move on to the Barbell Overhead Shrug and Power Shrug.

Sources

  • Ekstrom et al. 2003, JOSPT 33(5):247-258

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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