Back · Kettlebell
Kettlebell Shrug
How to do the kettlebell shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand tall holding a kettlebell in each hand at your sides with arms straight. Shrug your shoulders straight up toward your ears as high as you can, squeezing the traps at the top. Lower the bells back down slowly under control.
- 1Feel your upper traps contract as you lift your shoulders toward your
- 2ears
- 3Keep your arms relaxed and let the traps do the work
- 4Hold the squeeze briefly at the top of each rep
Common mistakes
- Avoid rolling your shoulders; shrug straight up and down
- Do not bend your elbows or use momentum to swing the bells
- Avoid pushing your head forward; keep your neck neutral
Muscles worked
The kettlebell shrug mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Side DeltsMinor
Kovo programs the kettlebell shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.