About this exercise
A standing shrug performed with kettlebells to target the upper trapezius and build neck and shoulder mass. The thick handles of kettlebells challenge grip strength while allowing a natural arc of motion.
Kettlebell Shrug
Step by step instructions, muscle activation and variants for the Kettlebell Shrug.
EasyTrapezius
How to Perform
- Stand upright holding a kettlebell in each hand at your sides with arms fully extended
- Keep your chest up and shoulders back in the starting position
- Elevate both shoulders straight up toward your ears as high as possible
- Hold the top position briefly, squeezing the traps
- Lower the shoulders slowly back to the starting position
Muscle Activation
Primary
Trapezius
Secondary
Front shouldersSide shoulders
About the Kettlebell Shrug
The Kettlebell Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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