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Kettlebell Shrug

Traps ForearmsUpper back Isolation KettlebellBarbellDumbbell
Demo (loops)

How to do it

Starting position

  1. Set your feet shoulder-width apart and stand upright
  2. Grip the kettlebell handles firmly in both hands
  3. Look straight ahead and keep your chest up
  4. Let your arms hang completely toward the floor

Movement

  1. Raise your shoulders vertically so they come close to your ears
  2. Pause briefly at the top and contract the muscles
  3. Slowly return your shoulders to the starting position

Breathing

Exhale as you raise your shoulders and inhale as you lower them

Trainer tips

  • Keep your arms straight and raise only your shoulders
  • Squeeze your traps at the top
  • Lower slowly and maintain tension

Cautions

  • You can strain the muscles around your neck, so do not use momentum
  • It can strain your shoulder joints, so avoid excessive weight
  • Rolling the shoulders during the movement
  • Bending the arms and pulling

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesTraps
Secondary musclesForearms · Upper back
EquipmentKettlebellBarbellDumbbell
Movement patternIsolation
Rep range10–15 reps
3 similar exercises

Representative exercise: Band Shrug

How GYMKC sets the weight for this exercise

For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.

With the kettlebell, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Kettlebell Decline ShrugHarderKettlebell Incline ShrugHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseBarbell Decline ShrugSame muscle · different equipmentBand ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.