Dumbbell Kelso Shrug
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The Dumbbell Kelso Shrug is a strength exercise that targets the upper back by performing shrugs while leaning forward over an incline bench, emphasizing a posterior pelvic tilt and controlled retraction of the scapulae. Its primary purpose is to isolate and strengthen the trapezius, rhomboids, and rear deltoids for improved posture and shoulder stability. Ideal for back-focused athletes or those addressing upper back weakness, it requires a pair of dumbbells and an incline bench.
How to Perform Dumbbell Kelso Shrug
- 1Sit on the edge of a flat bench with a dumbbell in each hand, palms facing your body (neutral grip).
- 2Lean forward at the hips, keeping your back straight and chest supported on the bench (use your upper chest/shoulders area for support).
- 3Let the dumbbells hang straight down toward the floor, arms fully extended, shoulders relaxed.
- 4Inhale, then shrug your shoulders upward and slightly back toward your ears, squeezing your upper back.
- 5Exhale as you hold the shrug for 1-2 seconds at the top, focusing on the rear delts and upper traps.
- 6Inhale as you slowly lower the dumbbells back to the starting position with control.
- 7Repeat for desired reps, then switch sides if needed (exercise is typically done bilaterally).
- 8Key form tips: Keep elbows slightly bent and flared out; avoid rolling shoulders or using momentum—movement is straight up/back only. Common mistakes: Arching the lower back or shrugging too high (stay below ear level).
