# Chest Supported Kettlebell Shrug

A kettlebell shrug done face down with your chest on an incline bench and one kettlebell held in both hands. Trains the upper traps, with the bench taking leg drive and lower-back loading out of the lift.

- Beginner · Isolation
- Equipment: Kettlebell, Adjustable bench
- HD video: https://media.seto.fit/exercises/kettlebell-incline-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/chest-supported-kettlebell-shrug/

## Muscles worked

- Traps: 9/10
- Rhomboids: 4/10
- Forearms: 4/10

## How to do the Chest Supported Kettlebell Shrug

1. Lie face down on the incline bench, kettlebell hanging below you.
2. Hold the handle with both hands, arms straight, shoulders hanging low.
3. Lift your shoulders toward your ears, keeping your chest on the bench.
4. Slowly lower the kettlebell back to the starting position.

### Full technique — 6 steps

1. Set an incline bench at a low angle and place a kettlebell on the floor in front of it.
2. Lie face down with your chest on the bench and your knees resting on the seat.
3. Grip the kettlebell handle with both hands and let it hang below your shoulders with arms straight.
4. Let your shoulders hang fully at the bottom and keep your neck neutral.
5. Raise your shoulders straight upward toward your ears without bending your elbows.
6. Lower your shoulders back down until the traps are fully lengthened and the kettlebell returns to the start position.

## Common mistakes

- Turning the shrug into a row
- Rolling shoulders in circles
- Lifting chest off the bench
- Cutting the bottom short
- Jutting chin forward

## Form cues

- Shrug straight up
- Arms stay long
- Let traps fully lengthen
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Bent Over Dumbbell Shrug](https://seto.fit/exercises/bent-over-dumbbell-shrug/), [Side Lying Dumbbell Shrug](https://seto.fit/exercises/side-lying-dumbbell-shrug/)
- **Cable machine**: [Dual Cable Shrug](https://seto.fit/exercises/dual-cable-shrug/), [Cable Shrug](https://seto.fit/exercises/cable-shrug/)
- **Barbell**: [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/), [Bent Over Barbell Shrug](https://seto.fit/exercises/bent-over-barbell-shrug/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Shrug](https://seto.fit/exercises/kettlebell-shrug/) — Beginner
- **This exercise: Chest Supported Kettlebell Shrug — Beginner**
- Harder: [Bent Over Kettlebell Shrug](https://seto.fit/exercises/bent-over-kettlebell-shrug/) — Beginner
- Harder: [Barbell Behind the Back Shrug](https://seto.fit/exercises/barbell-behind-the-back-shrug/) — Intermediate

## Quick answers

### What muscles does the Chest Supported Kettlebell Shrug work?

Primary: Traps 9/10. Also works: Rhomboids 4/10, Forearms 4/10.

### When should I do the Chest Supported Kettlebell Shrug in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Chest Supported Kettlebell Shrug?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Chest Supported Kettlebell Shrug?

Dumbbells: Bent Over Dumbbell Shrug, Side Lying Dumbbell Shrug. Cable machine: Dual Cable Shrug, Cable Shrug. Barbell: Chest Supported Barbell Shrug, Bent Over Barbell Shrug.

### What is an easier version of the Chest Supported Kettlebell Shrug?

Kettlebell Shrug (Beginner).

### What is a harder version of the Chest Supported Kettlebell Shrug?

Bent Over Kettlebell Shrug (Beginner), Barbell Behind the Back Shrug (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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