A bent-over shrug held with dumbbells, retracting the shoulder blades rather than raising the shoulders. The dumbbells let each side move independently and allow a slightly longer range than a barbell, emphasizing the middle trapezius and rhomboids.
How to do the Kelso Shrug (Dumbbell)#
- Hold a dumbbell in each hand and hinge at the hips until your torso is roughly parallel to the floor, knees slightly bent and spine neutral.
- Let the dumbbells hang at arm's length below your shoulders with a neutral grip and straight elbows.
- Keeping your arms straight, draw your shoulder blades back and together so the dumbbells rise a few inches.
- Hold the squeeze briefly, then let the shoulder blades spread apart again under control.
- Repeat for reps while keeping the torso still throughout.
Muscles worked#
- Primary: Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Bending the elbows so the movement becomes a dumbbell row.
- Raising the shoulders toward the ears instead of pulling the blades together.
- Letting the torso rise toward upright as fatigue sets in.
- Rounding the lower back rather than keeping a neutral spine.
- Using momentum to swing the dumbbells up instead of moving only the shoulder blades.
