What should I feel during Kelso shrug?

Mid-back and lower traps fire without bicep involvement — pure retraction.

What are common mistakes with Kelso shrug?

Bending elbows — turns into a row; keep arms dead-straight; Standing upright — must stay in hinged position for horizontal pull plane; Shrugging upward (trapezius) instead of back (retraction)

How do I progress Kelso shrug?

Add weight; increase ROM; combine with a pause hold.

What can I do instead of Kelso shrug?

Cable Y-raise, Band Y-raise, Face pull

Kelso shrug

Bent-over row position; arms straight; shrug scapulae together and slightly up.

family=kelso shrugpattern=scapular controlforce=staticmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

mid backPRIME

lats68

lower traps56

Primary: mid back
Supporting: lats, lower traps

Mechanics

Pattern: scapular control
Equipment: barbell, cable
Geometry: 150° Pull Pivot
Target feel: Mid-back and lower traps fire without bicep involvement — pure retraction.
Progression: Add weight; increase ROM; combine with a pause hold.
Regression: Band Y-raise or face pull for scapular stability entry.

Common errors

Bending elbows — turns into a row; keep arms dead-straight
Standing upright — must stay in hinged position for horizontal pull plane
Shrugging upward (trapezius) instead of back (retraction)

Programming by goal

Goal	Sets × reps	Effort cap	Tempo
Strength	3 × 3-6	RPE ≤ 9	2-0-X-0
Muscle growth	3 × 8-12	RPE ≤ 8	3-1-1-0
Endurance	3 × 15-25	RPE ≤ 7	2-0-2-0

Engine defaults for one exercise. Adjust load so every rep stays within the listed effort cap.

Equipment context

The barbell version lets you move the most absolute load, while your grip and shoulder girdle stabilize the path. Cable tension stays constant through the range, so the target muscle stays loaded at the bottom of each rep.

Substitutions

Cable Y-raise
Band Y-raise
Face pull

Barbell shrug Same pattern: scapular control · Shared equipment: barbell
DB shrug Same pattern: scapular control · Same equipment category: free_weight
Y-T-W-L (prone, light DBs) Same pattern: scapular control · Same equipment category: free_weight
Band pull-apart Same pattern: scapular control
Scapular pull-up Same pattern: scapular control

See all 20 mid back exercises in the Atlas

Progression ladder

Beginner / regression: Band Y-raise or face pull for scapular stability entry.
Standard: Kelso shrug
Advanced / progression: Add weight; increase ROM; combine with a pause hold.

Atlas metrics

Movement pattern: scapular control
Primary target: mid back
Supporting muscles: lats, lower traps
Equipment: barbell, cable
Joint geometry: 150° Pull Pivot
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Kelso shrug?: Bent-over row position; arms straight; shrug scapulae together and slightly up.
What should I feel during Kelso shrug?: Mid-back and lower traps fire without bicep involvement — pure retraction.
What are common mistakes with Kelso shrug?: Bending elbows — turns into a row; keep arms dead-straight; Standing upright — must stay in hinged position for horizontal pull plane; Shrugging upward (trapezius) instead of back (retraction)
How do I progress Kelso shrug?: Add weight; increase ROM; combine with a pause hold.
What can I do instead of Kelso shrug?: Cable Y-raise, Band Y-raise, Face pull