Kettlebell Shrug
The kettlebell shrug uses the offset handle to challenge the grip differently than barbells or dumbbells while building the upper traps. Hold two kettlebells at your sides and shrug your shoulders to your ears.
How to Perform
Stand tall with a kettlebell in each hand, arms fully extended at your sides.
Shrug your shoulders straight up toward your ears — do not roll them.
Hold the top position for a two-count, squeezing the upper traps hard.
Lower the kettlebells slowly to full arm extension before the next rep.
Common Mistakes to Avoid
Rolling the shoulders forward or backward, which stresses the shoulder joint without adding trap activation.
Bending the elbows to assist the shrug, which recruits the biceps.
Using too light a weight — the traps respond well to heavy loads.
Muscle Activation
Variations
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