Movement overview

The Dumbbell Kelso Shrug is an isolation exercise targeting the trapezius muscles, specifically the middle and lower fibers. It involves a horizontal shrugging motion performed while lying face down on an incline bench, allowing for a greater range of motion and focus on scapular retraction.

Step-by-step cues

1. Set an incline bench to a 30-45 degree angle.
2. Lie face down on the bench with your chest supported and feet firmly on the ground.
3. Hold a dumbbell in each hand with a neutral grip, arms hanging straight down.
4. Engage your core and keep your neck in a neutral position.
5. Exhale as you retract your shoulder blades, lifting the dumbbells towards your hips.
6. Pause briefly at the top of the movement, ensuring full contraction of the trapezius muscles.
7. Inhale as you slowly lower the dumbbells back to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
• Keep your elbows slightly bent but fixed throughout the exercise to maintain tension on the traps.
• Avoid using momentum; perform each rep with controlled motion to effectively target the trapezius muscles.
• Maintain a neutral spine and avoid arching your back during the exercise to prevent strain.
• Start with lighter weights to master form before progressing to heavier dumbbells.