Barbell Kelso Shrug

oec:barbell-kelso-shrug

A chest-supported barbell exercise that isolates scapular retraction to target the middle and lower trapezius and rhomboids.

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Also called: Kelso Shrug, Chest-Supported Barbell Shrug, Incline Barbell Kelso Shrug, Prone Barbell Shrug, Scapular Barbell Shrug, kelso shrugs

How to do it

Set an adjustable bench to an incline of 30 to 45 degrees.
Lie prone with your chest fully supported on the pad and your feet anchored firmly on the floor behind you.
Grasp the barbell placed beneath the bench using a pronated, shoulder-width grip, letting your arms hang fully extended toward the floor.

Begin with your arms fully extended and your shoulder blades protracted forward under the weight.
Without bending your elbows or lifting your chest off the bench, pull your shoulder blades straight back toward each other.
Pause briefly at the top of the contraction, squeezing your mid-back firmly.
Lower the barbell under control, allowing your shoulder blades to spread apart and protract back to the starting hanging position.

Exhale as you retract your shoulder blades, and inhale as you lower the barbell back to full protraction.

Bending the elbows to pull the bar, turning the shrug into a row.: Keep your arms completely straight throughout the set so the motion comes purely from the shoulder blades.
Extending the lumbar spine and lifting the torso off the bench pad.: Keep your sternum glued to the bench support pad to isolate the upper back.
Shrugging the shoulders upward toward the ears.: Focus on retracting horizontally and pulling the shoulder blades together rather than elevating them.

Ensure the barbell has adequate clearance below the bench so it does not collide with the frame or support legs.

This record: CC-BY-SA-4.0.