# Kelso Shrug

URL: https://heatsy.app/ex/kelso-shrug

Also known as: Chest-Supported Shrug, Barbell 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](https://heatsy.app/ex/chest-supported-rear-delt-fly)
- [Barbell Shrug](https://heatsy.app/ex/barbell-shrug)
- [Face Pull](https://heatsy.app/ex/face-pull)