Band Shrug
A standing band shrug that isolates the upper traps — a low-impact way to build neck and upper back strength.
- Works
- Trapezius
- Equipment
- Band
How to
- 1Stand on the middle of a band with feet shoulder-width apart, holding one handle in each hand at your sides.
- 2Stand tall with arms straight, shoulders relaxed down, and chin slightly tucked for a neutral neck.
- 3Lift both shoulders straight up toward your ears, keeping your arms straight and elbows soft.
- 4Pause briefly at the top, squeezing the upper traps under the band's peak tension.
- 5Lower your shoulders back down with control over a 2 to 3 second eccentric, fighting the band.
- 6Repeat for 12 to 20 reps, focusing on the trap squeeze at the top rather than the speed.
Common mistakes
- Rolling the shoulders forward and back rather than lifting straight up — adds nothing and risks the joint.
- Bending the elbows during the shrug, turning the move into a partial row.
- Standing on too narrow a section of band, making the tension uneven across the two arms.
- Rushing the eccentric and letting the band snap your shoulders down, losing the hardest part of the rep.