Kelso Shrugs: The Best Trap and Upper Back Exercise You're Not Doing
The Kelso Shrug is a highly effective upper back and trap exercise named after its creator, Paul Kelso, who wrote an entire book on shrug variations back in 1993 (updated in 2002). Unlike the traditional vertical shrug, Kelso Shrugs involve a more dynamic, rotational movement pattern.
Although they’ve become popular on the incline bench, that wasn’t Kelso’s original vision. He originally designed them to be performed in a bent-over row position, where the lats and traps are under more tension. Using an incline bench simply makes it easier to maintain that position without fatigue setting in too early.
This is one of my personal favorite exercises for trap development and upper back hypertrophy. Ask anyone who knows my training, including my coach Brick, and they’ll tell you I’ve logged countless reps with this lift.
Why Kelso Shrugs Work So Well
Kelso Shrugs shine in both powerlifting and bodybuilding contexts. You can use light weight and high reps to build upper back size or go heavy to develop brute strength. The angle and range of motion make it much harder to cheat the movement compared to conventional shrugs.
With traditional barbell shrugs, you can easily load up 600 or 700 pounds and rely on momentum. With Kelso Shrugs, you’ll probably be holding a pair of 100-pound dumbbells and executing a much more controlled contraction. Sure, you can still cheat the movement, but it’s very obvious when you do.
This movement forces you to control the weight, initiate the lift with the right muscles, and maintain positioning from start to finish.
How to Perform Kelso Shrugs
Set an incline bench at about 30–45 degrees.
Lie chest-down with dumbbells hanging at arm’s length below you.
Without bending your arms, retract your shoulder blades and shrug upward and slightly back, squeezing the upper back hard at the top.
Lower under control and repeat.
You can also do these in a bent-over row position without a bench for more lower back engagement, though it will be more fatiguing.
Add Them to Your Training
If you're only doing vertical shrugs or barbell shrugs, you’re missing out. Kelso Shrugs hit the traps and upper back from a completely different angle, with better isolation and control. Add them to your next upper back or accessory day and feel the difference.
FAQs About Kelso Shrugs
1. What are Kelso Shrugs?
Kelso Shrugs are a trap and upper back exercise created by Paul Kelso. Unlike traditional shrugs, they involve scapular retraction in a horizontal or incline position, emphasizing controlled movement and full range of motion.
2. Are Kelso Shrugs good for building traps?
Yes. Kelso Shrugs are excellent for trap development. They target the mid and lower traps more effectively than vertical shrugs, helping improve thickness and definition in the upper back.
3. How do you do Kelso Shrugs?
Kelso Shrugs are typically performed lying chest-down on an incline bench, holding dumbbells with arms extended. From there, retract your shoulder blades to lift the weight, focusing on the squeeze at the top.
4. Can I do Kelso Shrugs without a bench?
Yes. You can perform Kelso Shrugs in a bent-over row position without a bench. However, the incline bench provides more support and allows better control, especially with heavier weights or higher reps.
5. What muscles do Kelso Shrugs work?
Kelso Shrugs primarily target the trapezius, rhomboids, and rear delts. They also improve scapular control, which is beneficial for posture, deadlifts, and pressing movements.
6. Are Kelso Shrugs better than barbell shrugs?
For many lifters, yes. Kelso Shrugs reduce momentum and force better scapular activation. They’re harder to cheat and more effective for building strength and hypertrophy in the upper back.
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