Kelso Shrug
Master the Kelso Shrug to build a thick upper back and powerful traps. This chest-supported movement isolates the mid-to-high traps with precision, ensuring better posture and shoulder stability.
The Kelso Shrug mainly works the back and traps, with help from the shoulders and biceps. You'll need: plate loaded t-bar row machine.
Required Equipment
Kelso Shrug Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Biceps (biceps brachii)
How to do the Kelso Shrug
Setup
Place your chest against the support pad of a T-Bar row machine. Ensure your feet are firmly planted on the platform and your core is engaged to stabilize your torso.
Grip
Grab the handles with a neutral or overhand grip, depending on what the machine offers, allowing your arms to hang straight down toward the floor while maintaining a slight bend in your elbows.
Movement
Start with your shoulders in a fully depressed position.
Initiate the movement by driving your shoulders upward toward your ears as far as possible.
Focus on using your traps and engaging your upper back muscles, minimizing arm involvement.
Squeeze at the top of the movement for a brief second.
Lower the weight back down slowly to the starting position under control.
Kelso Shrug FAQs
What muscles does the Kelso Shrug work?
The Kelso Shrug mainly works the back and traps, with help from the shoulders and biceps. The main muscles are the latissimus dorsi, rhomboids and trapezius.
What equipment do you need for the Kelso Shrug?
Plate loaded t-bar row machine.
What workout day should the Kelso Shrug go on?
It belongs on pull day in a push/pull/legs routine.
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