Kelso Shrug

Body region

• Back
• Shoulders

Muscles

Main

• Trapezius
• Rhomboids

Helps

• Deltoid

Holds

• Erector Spinae
• Flexor Digitorum Superficialis

Equipment

• Barbell or Dumbbells
• Adjustable Bench

Technique

1. Set a bench at a 30–45 degree incline and lie face down on it, chest against the pad.
2. Hold a barbell or a pair of dumbbells with straight arms hanging toward the floor.
3. Without bending the elbows, squeeze your shoulder blades together and pull them back.
4. Hold the squeeze for a moment, then let the shoulder blades spread apart slowly.

Cues

• Keep the arms straight; only the shoulder blades move.
• Think of pinching a pencil between your shoulder blades.
• Keep the chest on the pad throughout.

Common mistakes

• Bending the elbows and turning it into a row.
• Shrugging up toward the ears instead of back.
• Lifting the chest off the bench to move more weight.

Alternatives

• Chest-Supported Rear Delt Fly
• Barbell Shrug
• Face Pull