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Instructions
- Sit on the edge of a flat bench with your feet firmly planted and knees at 90 degrees.
- Hold a kettlebell in one hand, letting it hang naturally at your side with your arm extended.
- Lean forward slightly to create a hip-hinged position, keeping your spine neutral and chest open.
- Initiate the movement by pulling your shoulder blade up and back in a controlled shrugging motion.
- Pause briefly at the top, maximizing the contraction of the upper back and traps.
- Slowly lower the kettlebell back to the starting position.
- Complete the desired number of repetitions, then switch sides.
Technical Tips
- Avoid using your biceps or arms to lift the weight—movement should come from the scapula.
- Maintain a hip-hinged position to better isolate the upper back and traps.
- Keep your core engaged throughout to support spinal alignment.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale as you shrug the shoulder upward.
- Inhale again as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe upper back or cervical spine issues
- Acute lumbar disc herniation or instability
What muscles do I work with the Single Kettlebell Silverback Shrug on bench?
This exercise primarily targets the trapezius muscles, especially the mid and lower fibers, while also engaging the rhomboids and lower back for postural control.
Why use a bench for the Silverback Shrug?
Using a bench enhances stability, limits lower body compensation, and allows for a more focused contraction of the upper back muscles during the movement.
Is the Single Kettlebell Silverback Shrug good for posture?
Yes, this shrug variation improves posture by strengthening the upper back and encouraging proper scapular retraction and shoulder alignment.
Can I do the Silverback Shrug with both arms at once?
Yes, the bilateral version is possible and effective, but the single-arm variation offers added benefits in core engagement and muscular balance.
How heavy should the kettlebell be for this exercise?
Start with a moderate weight that allows controlled scapular movement without compensating with the arm or torso, typically 30–60% of your 1RM for shoulder shrugs.
The Single Kettlebell Silverback Shrug on bench is a focused upper-body strengthening exercise that targets the trapezius muscles with emphasis on scapular retraction and postural control. Performed seated on a bench with a kettlebell in one hand, this movement incorporates a forward-leaning hip hinge posture, enhancing isolation of the upper back and promoting controlled scapular engagement. It is an effective tool for improving posture, developing upper back density, and enhancing shoulder stability. This variation allows for unilateral loading, correcting muscle imbalances and providing core activation through asymmetrical load management. The bench provides added stability, reducing lower-body involvement and helping users maintain strict form. This exercise is well-suited for lifters aiming to refine their upper-back definition and scapular mechanics without relying on excessive loads or full-body engagement. Ideal for intermediate to advanced trainees, it integrates seamlessly into hypertrophy, strength, and postural correction programs.