Dumbbell Chest-Supported Row with Kelso Shrug
Isolate your mid-back and traps with this chest-supported combo. The Kelso shrug addition maximizes scapular retraction for superior posture and upper-back thickness without lower-back strain.
The Dumbbell Chest-Supported Row with Kelso Shrug mainly works the back and shoulders, with help from the biceps and traps. You'll need: dumbbells and incline bench.
Required Equipment
Dumbbell Chest-Supported Row with Kelso Shrug Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Secondary
Biceps (biceps brachii); Mid Traps (trapezius, middle fibers)
How to do the Dumbbell Chest-Supported Row with Kelso Shrug
Setup
Place an incline bench at a moderate angle (approximately 30-45 degrees). Lie face-down on the bench, ensuring your chest is firmly supported against the pad and your feet are planted securely on the floor for stability. Allow your arms to hang straight down, holding a dumbbell in each hand with a neutral grip (palms facing each other).
The Movement
Retraction Phase: Begin by retracting your shoulder blades, pulling them together and down toward your spine, while keeping your arms relatively straight.
The Shrug: Once your shoulder blades are fully retracted, continue the movement by shrugging your shoulders upward toward your ears, focusing on the contraction of the traps.
Controlled Lowering: Slowly reverse the motion, lowering your shoulders back to the neutral starting position, and then allow your shoulder blades to protract (spread apart) as your arms hang straight down again.
Execution: Keep your neck neutral throughout the movement and avoid using momentum to swing your torso off the bench.
Dumbbell Chest-Supported Row with Kelso Shrug FAQs
What muscles does the Dumbbell Chest-Supported Row with Kelso Shrug work?
The Dumbbell Chest-Supported Row with Kelso Shrug mainly works the back and shoulders, with help from the biceps and traps. The main muscles are the latissimus dorsi, rhomboids and posterior deltoid.
What equipment do you need for the Dumbbell Chest-Supported Row with Kelso Shrug?
Dumbbells and incline bench.
What workout day should the Dumbbell Chest-Supported Row with Kelso Shrug go on?
It belongs on pull day in a push/pull/legs routine.
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