Videos
Instructions
- Stand upright with a kettlebell in each hand, arms fully extended at your sides.
- Keep your feet shoulder-width apart and core engaged.
- Lift your shoulders straight up toward your ears in a controlled motion.
- Pause briefly at the top of the movement.
- Lower your shoulders back down slowly to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Avoid rolling your shoulders during the movement.
- Keep your arms straight throughout the exercise.
- Maintain a neutral spine and avoid leaning forward or backward.
Breathing Tips
- Inhale as you prepare and lower your shoulders.
- Exhale as you shrug your shoulders upward.
Medical restrictions
- Shoulder impingement syndrome
- Neck strain or cervical spine injuries
- Acute upper trapezius or rhomboid inflammation
What muscles do kettlebell shrugs work?
Kettlebell shrugs primarily target the upper trapezius muscles, helping build upper back strength and improve posture.
Are kettlebell shrugs good for building traps?
Yes, kettlebell shrugs are highly effective for building trapezius muscle mass and definition, especially in the upper traps.
How heavy should I go on kettlebell shrugs?
Start with a manageable weight that allows controlled shoulder elevation and gradually increase as your trap strength improves.
Can I do kettlebell shrugs every day?
It's best to allow at least 48 hours of recovery between trap-focused sessions to promote muscle growth and prevent overtraining.
Do I need to roll my shoulders in kettlebell shrugs?
No, shoulder rolling is not recommended; lift your shoulders straight up and down to reduce joint stress and maximize trap activation.
The Kettlebell Shrug is a foundational strength training exercise focused on developing the upper trapezius muscles. Using kettlebells, this movement isolates the shrugging action of the shoulders, making it ideal for enhancing upper back definition, improving posture, and increasing trap strength. The compact range of motion and simple mechanics make it accessible for beginners, yet highly effective for athletes and bodybuilders looking to emphasize upper trap hypertrophy. Because the weight is held at the sides, it places less stress on the wrists compared to barbell alternatives, offering a more joint-friendly variation. This exercise is often incorporated into routines aiming to support shoulder stability and neck posture, especially for those seeking balanced development in their upper body. Whether as part of a bodybuilding program or functional fitness routine, the Kettlebell Shrug is a practical and efficient addition to upper body training.