Description

The Kelso Shrug is an exercise to train your neck and trapezius muscles.

Exercise

Neck pulling

Prone

Type: Unilateral Rest: 120s Equipment: Kurzhantel, Schrägbank

Tutorial

1

Take an incline bench with a 30° incline and lie down with your stomach on the padding.
2

Hold a dumbbell in each hand. Palms facing inwards. Your arms hang towards the floor. Your arms and shoulders should be pulled down and forward by the weight and your neck muscles should be stretched.
3

Pull your shoulders forcefully towards the back of your head until you have reached full contraction and hold the position briefly. Keep your arms straight. Exhale as you do so.
4

Lower your shoulders slowly and in a controlled manner until you are in the starting position and your neck muscles are stretched again. Breathe in as you do this.
5

One repetition has now been completed. Repeat this process for the specified number of repetitions.

Tip

The movement only consists of raising your shoulders towards the ceiling and lowering them again. Keep your core tensed and your back straight. Your arms remain stretched and relaxed throughout the exercise. Make sure that you only work your neck and trapezius muscles. Use the full range of motion by going all the way down until your neck muscles are stretched and all the way up until full contraction is achieved.