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Back · Kettlebell
Kettlebell Silverback Shrug
Kettlebell Silverback Shrug is an intermediate isolation strength exercise that works the upper back (back), with the forearms, core and lower back 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
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Kettlebell Silverback Shrug
- Stand with your feet shoulder width apart, bend your knees slightly, and hinge forward with your back straight. Hold a kettlebell in each hand using an overhand grip and let your arms hang straight down.
- Keep your torso still and raise both shoulders upward toward your ears.
- Pause briefly at the top and squeeze your upper back while keeping your arms straight.
- Lower your shoulders with control until your arms hang fully again, then repeat.
Form tips
- Keep your elbows straight and avoid rowing the kettlebells.
- Keep your neck aligned with your spine.
- Keep your chest up and your torso still during each repetition.
- Exhale as you shrug upward and inhale as you lower.
Kettlebell Silverback Shrug alternatives
More upper back exercises
Kettlebell Silverback Shrug FAQ
What muscles does Kettlebell Silverback Shrug work?
Kettlebell Silverback Shrug mainly works the upper back in the back (Trapezius and Levator Scapulae). The forearms, core and lower back work as secondary muscles.
What equipment do you need for Kettlebell Silverback Shrug?
You need a kettlebell.
How many sets and reps of Kettlebell Silverback 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 Silverback 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 Silverback 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 Silverback Shrug?
Other exercises for the upper back include Barbell Silverback Shrug, Cable Silverback Shrug, Dumbbell Silverback Shrug and Dumbbell Laying Silverback Shrug.
For developers
Use Kettlebell Silverback 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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