Kettlebell Shrug
Kettlebell shrug that targets upper trapezius to build strength and size for improved posture; commonly used in upper body hypertrophy routines.
About Exercise
Equipment
Kettlebell
Difficulty
1/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Forearms
4/10Flexors
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding a kettlebell in each hand at your sides with neutral grip and arms straight.
- Raise shoulders straight up toward ears without bending elbows.
- Pause at top and squeeze trapezius.
- Slowly lower shoulders back to starting position.
Coaching Tips
Form Cues
- Keep arms straight
- No shoulder rolling
- Squeeze traps hard
- Gaze forward
Breathing
Inhale during descent; exhale as you elevate shoulders and brace core.
Tempo
2-1-1
Range of Motion
Elevate shoulders until trapezius fully contracts, then depress to neutral spine position.
Safety
Safety Notes
- Avoid if acute shoulder or neck pain
- Start with light weight
- Maintain neutral spine
Spotting
Not typically required; self-spot with lighter loads.
Common Mistakes
- Rolling shoulders
- Bending elbows
- Using momentum
When to Avoid
- Shoulder impingement
- Neck strain
Flexibility Needed
- Adequate shoulder elevation range
Build Up First
- Basic grip strength
Also known as
KB Shrug, Kettlebell Trap Shrug
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