Kettlebell Shrug

The kettlebell shrug trains the upper trapezius by raising the shoulders toward the ears against a load held at arm's length. What distinguishes kettlebells from dumbbells here is where the mass sits: a kettlebell's weight hangs below and slightly behind the hand rather than in line with it, which pulls the shoulder into a marginally deeper starting position and asks more of the grip throughout the set. Hinging slightly forward at the hips shifts the line of pull a little further back, bringing the middle trapezius into the movement alongside the upper fibres. Keep the arms straight throughout, since bending the elbows turns the exercise into a partial upright row. Rolling the shoulders backward at the top adds nothing: the trapezius elevates the shoulder blade, it does not rotate it in a circle. Grip strength usually fails before the trapezius does, so straps become a reasonable choice once the kettlebells get heavy enough to matter.