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Instructions
- Set an adjustable bench at a 30–45° incline.
- Lie chest-down on the bench with a kettlebell in each hand, arms hanging straight down.
- Engage your core and maintain a neutral spine.
- Shrug your shoulders upward, lifting the kettlebells while keeping arms straight.
- Hold the contraction for a brief pause at the top.
- Lower the shoulders slowly back to the starting position.
Technical Tips
- Avoid using your arms to lift the weight—focus on shoulder elevation only.
- Keep your head in line with your spine and avoid arching your back.
- Control the eccentric phase to maximize trap activation.
Breathing Tips
- Inhale before lifting.
- Exhale as you shrug your shoulders upward.
- Inhale as you lower the kettlebells back down.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Cervical spine issues
- Upper back mobility limitations
What muscles do I target with the Kettlebell Silverback Shrug on Bench?
This exercise primarily targets the trapezius muscles while also engaging the rhomboids, lats, and rear deltoids for upper back stability and control.
Is the Kettlebell Silverback Shrug on Bench safe for my neck?
Yes, the chest-supported position minimizes cervical strain, but individuals with neck issues should use lighter weights and maintain a neutral head position throughout.
Can I replace dumbbells with kettlebells for this exercise?
Absolutely. Kettlebells allow for a more natural range of motion and neutral grip, which can enhance scapular movement and reduce wrist stress.
How often should I include this shrug variation in my routine?
Incorporating it 1–2 times per week in your upper body or pull sessions is sufficient for building trap strength and improving posture.
What incline angle is best for the Kettlebell Silverback Shrug on Bench?
An incline of 30 to 45 degrees is optimal to allow gravity-assisted resistance while keeping your chest supported and spine neutral.
The Kettlebell Silverback Shrug on Bench is an advanced variation of the classic shrug, designed to isolate the trapezius muscles while minimizing momentum and compensatory movements. Performed with the chest supported on an incline bench, this exercise eliminates spinal loading and promotes strict scapular elevation, making it ideal for those looking to maximize trap development with controlled form. By using kettlebells, the exercise allows for a neutral grip and natural scapular motion, further enhancing upper back activation and postural engagement. This movement is particularly effective for strength athletes, bodybuilders, and functional fitness practitioners seeking to improve scapular control, posture, and overall upper back strength. Whether included in hypertrophy routines or corrective programs, the Kettlebell Silverback Shrug on Bench delivers precise muscular targeting with reduced joint strain.