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Back · Kettlebell
Kettlebell Shrug
Kettlebell 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, Levator Scapulae
Secondary muscles
- Forearms · Forearm Flexors, Forearm Extensors
How to do Kettlebell Shrug
- Stand with your feet shoulder width apart and hold a kettlebell in each hand by your sides using a neutral grip.
- Keep your arms straight and raise both shoulders directly toward your ears.
- Pause briefly at the top and squeeze your upper back.
- Lower your shoulders with control to the starting position, then repeat.
Form tips
- Shrug your shoulders straight upward rather than rolling them.
- Keep your neck relaxed and look straight ahead.
- Lower your shoulders fully between repetitions.
- Exhale as you shrug upward and inhale as you lower.
Kettlebell Shrug alternatives
More upper back exercises
Kettlebell Shrug FAQ
What muscles does Kettlebell Shrug work?
Kettlebell Shrug mainly works the upper back in the back (Trapezius and Levator Scapulae). The forearms work as secondary muscles.
What equipment do you need for Kettlebell Shrug?
You need a kettlebell.
How many sets and reps of Kettlebell 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 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 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 Shrug?
Other exercises for the upper back include Trap Bar Shrug, Barbell Wide Shrug, Dumbbell Incline Shrug and Band Horizontal Shrug.
For developers
Use Kettlebell Shrug in your app
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