kelso shrugs

Kelso shrugs are a variation of scapular shrugs designed primarily to train scapular retraction, with particular emphasis on the middle trapezius, rhomboids, and, secondarily, the lower trapezius. Unlike conventional shrugs, the goal is not to elevate the shoulders toward the ears, but rather to pull the shoulder blades backward.

They are typically performed with the chest supported on an incline bench, using either dumbbells or a barbell:

1. Lie face down on an incline bench, with your arms extended toward the floor.
2. Keep your elbows almost completely locked throughout the movement.
3. Starting with the shoulder blades slightly protracted, retract them, trying to bring them closer together.
4. Keep your chest firmly supported on the bench; avoid turning the movement into a row by extending your torso.
5. Briefly hold the fully retracted position, then return in a controlled manner, allowing the shoulder blades to separate.