Dumbbell Kelso Shrug
Muscles worked: Traps (assisted by back, forearms).
How to do it
- Set an incline bench to about 45 degrees and lie chest-down on it.
- Hold a dumbbell in each hand with your arms hanging straight down.
- Keep the arms completely straight - there is no arm pull in this movement.
- Shrug the shoulder blades back and together.
- Hold the squeeze, then let the blades spread apart under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Chest on an incline bench, arms hanging
- Shrug the blades back and together - no arm pull at all
Logging it
IronPack suggests working in the 10 to 15 rep range, progressing in 2 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Shrug - traps
- Dumbbell Shrug - traps
- Machine Shrug - traps
- Rack Pull - back, traps
Track the dumbbell kelso shrug properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.