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Back · Kettlebell
Kettlebell Incline Shrug
Kettlebell Incline Shrug is an intermediate isolation strength exercise that works the upper back (back), with the forearms assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
- Shoulders · Posterior Deltoids
Secondary muscles
- Forearms · Forearm Flexors, Forearm Extensors
How to do Kettlebell Incline Shrug
- Lie face down on an incline bench with your chest supported. Hold a kettlebell with both hands using an overhand grip, and let your arms hang straight toward the floor.
- Keep your arms straight and shrug your shoulders upward toward your ears, allowing the kettlebell to rise slightly.
- Pause briefly at the top and squeeze your upper back.
- Lower your shoulders with control to the starting position, then repeat.
Form tips
- Keep your chest supported on the bench throughout the movement.
- Keep your arms straight and avoid bending your elbows.
- Keep your neck neutral and your head aligned with your spine.
- Exhale as you shrug upward and inhale as you lower.
Kettlebell Incline Shrug alternatives
More upper back exercises
Kettlebell Incline Shrug FAQ
What muscles does Kettlebell Incline Shrug work?
Kettlebell Incline Shrug mainly works the upper back in the back (Trapezius, Rhomboids and Posterior Deltoids). The forearms work as secondary muscles.
What equipment do you need for Kettlebell Incline Shrug?
You need a kettlebell.
How many sets and reps of Kettlebell Incline Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Incline Shrug good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler back exercises.
How many calories does Kettlebell Incline Shrug burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Kettlebell Incline Shrug?
Other exercises for the upper back include Dumbbell Incline Shrug, Trap Bar Shrug, Dumbbell Decline Shrug and Cable Silverback Shrug.
For developers
Use Kettlebell Incline Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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