Barbell Kelso Shrug
BarbellStrength
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The Barbell Kelso Shrug is a strength exercise that targets the upper back by shrugging a barbell from a prone position on an incline bench, emphasizing the rhomboids, traps, and rear delts for improved scapular retraction and posture. It requires a barbell and an adjustable bench set to about 45 degrees. Ideal for powerlifters, bodybuilders, and athletes seeking enhanced back thickness and shoulder stability beyond standard shrugs.
How to Perform Barbell Kelso Shrug
- 1Sit on the edge of a flat bench facing a rack with a barbell set at knee height, feet flat on the floor about shoulder-width apart.
- 2Position a block or thick book (4-6 inches high) under each foot to elevate heels.
- 3Grip the barbell with an overhand grip just outside shoulder-width, unrack it, and rest it across your upper traps/shoulders with elbows bent and locked.
- 4Lean upper body forward slightly (about 45 degrees) while keeping back straight, core braced, and knees soft.
- 5Inhale deeply, then shrug shoulders straight up toward ears as high as possible without rolling them.
- 6Squeeze traps at the top for 1 second, then exhale as you lower the bar slowly and under control back to the starting position.
- 7Repeat for desired reps, keeping heels elevated and body angle consistent.
- 8Key form tips: Maintain a neutral spine—avoid rounding back or excessive forward lean; do not roll shoulders (straight up/down only) to prevent rotator cuff strain; use moderate weight to prioritize full shrug range over heavy loads; common mistake is using arms to "curl" the bar—keep elbows locked.
