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Kettlebell Shrug

A standing shrug with two kettlebells that isolates the upper traps through a clean vertical lift.

Primary muscle
Traps
Equipment
Kettlebell
Difficulty
Beginner
Movement
Isolation
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How to do it

  1. Stand tall with feet hip-width apart and a kettlebell in each hand hanging at your sides.
  2. Pull your shoulder blades back and down to set a tall, neutral starting position.
  3. Lift both shoulders straight up toward your ears without bending the elbows.
  4. Pause briefly at the top with the traps fully contracted, keeping the chin neutral.
  5. Lower the kettlebells slowly back to the start by letting the shoulders drop under control.
  6. Repeat for the full set, keeping the lift purely vertical without rolling the shoulders.

Common mistakes

  • Rolling the shoulders forward and back instead of lifting straight up, which stresses the joint.
  • Bending the elbows to pull with the biceps instead of isolating the traps.
  • Jutting the chin forward at the top of the shrug, which loads the neck.
  • Cutting the range short by barely lifting the shoulders, leaving most of the trap work undone.

Muscles worked

Primary
Traps

Same movement, other equipment

Barbell Shrug Beginner Barbell Shrug Traps Barbell Cable 30 Degree Shrug Beginner Cable 30 Degree Shrug Traps Cable Machine Dumbbell Seated Shrug Beginner Dumbbell Seated Shrug Traps Dumbbell Dumbbell Shrug Beginner Dumbbell Shrug Traps Dumbbell

Plans that include the Kettlebell Shrug

Kettlebell Strength
Kettlebell Strength
Days a week
3× a week
Session
~45 min
Level
Intermediate
Equipment
Gym

Similar exercises

Kettlebell Row (Single) Beginner Kettlebell Row (Single) Lats Kettlebell Neck Curl Beginner Neck Curl Traps Bodyweight Neck Extension Beginner Neck Extension Traps Bodyweight Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight Seated Chin Tuck / Neck Retraction Beginner Seated Chin Tuck / Neck Retraction Traps Bodyweight

Good to know

What muscles does the Kettlebell Shrug work?
Mainly the traps.
What equipment do you need for the Kettlebell Shrug?
It uses a kettlebell. Without it, the Barbell Shrug and the Cable 30 Degree Shrug train the same muscles the same way.
Is the Kettlebell Shrug good for beginners?
GymVim rates it beginner.

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