Eccentryx / Exercise Atlas / pull
Kelso shrug
Bent-over row position; arms straight; shrug scapulae together and slightly up.
Muscles
- Primary
- mid back
- Supporting
- lats, lower traps
Mechanics
- Pattern
- scapular control
- Equipment
- barbell, cable
- Geometry
- 150° Pull Pivot
- Energy model
- Glycolytic Pathway (10-90s)
- 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.
Watch for
- 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)
Substitutions
- Cable Y-raise
- Band Y-raise
- Face pull