Band Shrug
Strengthen your traps with Band Shrugs! A simple, effective exercise for building upper back strength and improving posture.
The Band Shrug mainly works the traps. You'll need: resistance bands.
Required Equipment
Band Shrug Muscles Worked
Primary
Upper Traps (trapezius, upper fibers)
Band Shrug Variations and Alternatives
How to do the Band Shrug
Stand with your feet at shoulder-width apart on the center of a resistance band, ensuring an even length of the band on either side.
Grasp the ends of the resistance band with both hands, arms hanging straight down at your sides, palms facing inward. Keep your knees slightly bent.
Maintain good posture with your back straight, chest up, and core engaged.
Exhale as you elevate your shoulders towards your ears in a shrugging motion, ensuring that the movement is controlled and you're feeling tension in your traps.
Pause at the top position for a moment, squeezing your shoulder blades together slightly.
Inhale and slowly lower your shoulders back down to the starting position.
Repeat for the desired number of repetitions, usually between 8 to 15 per set.
Make sure to perform this exercise with control and avoid using jerky movements. Adjust the resistance of the band to match your strength level, allowing you to complete sets with proper form and without excessive strain.
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Band Shrug FAQs
What muscles does the Band Shrug work?
The Band Shrug mainly works the traps. The main muscles are the trapezius.
What equipment do you need for the Band Shrug?
Resistance bands.
What workout day should the Band Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Band Shrug variations and alternatives?
Similar exercises include the Band Behind-Neck Shoulder Press, Band Incline T Raise, Band Upright Row and Barbell Behind-Back Shrug.
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