When it comes to building thick, powerful trapezius muscles, traditional lifts like trap bar deadlifts and rows often do the job. But for some lifters, this part of the upper back remains stubbornly underdeveloped. If that’s you, it’s time to add some isolation work, and one of the best exercises to grow the upper traps is the Kelso shrug.
Traditional shoulder shrugs elevate the scapula, primarily targeting the upper and mid traps due to their vertical range of motion. The Kelso shrug, on the other hand, positions you at an angle that emphasizes retracting and protracting the shoulder blades, allowing lifters to really feel their upper back muscles working and strengthen the mind-muscle connection.
Related: How to Master Zercher Squats for Maximum Leg Power and Total Upper-Body Strength
“You can simply do these after your row work. You fail in your rows, do some Kelso shrugs,” says John Jewett, RD and IFFB Pro bodybuilder. “You could have this be its own separate thing as well. Could do your back work, at the end, go to your T-bar row, hit some Kelso shrugs.”
If growing your back is a priority, Jewett suggests hitting the movement earlier in your session, whether paired with rows or on their own. If you’re new to Kelso shrugs, start with three sets in a session.
You can perform this exercise on a variety of equipment, including a Smith machine, T-bar row, back machines, or even cables. Below is a simple method using a bench and dumbbells:
James Michelfelder
How to Do Kelso Shrugs
- Hold the weight with your arms hanging straight down.
- Engage the traps by pulling your shoulder blades down your back.
- Holding this position, squeeze both shoulder blades together while keeping your arms long.
- Slowly lower the dumbbells back to the floor.
Related: The Right Way to Do Front Raises for Broader, Healthier Shoulders
