Band Shrug
How to do it
Starting position
- Stand on the center of the band with both feet.
- Grip both ends of the band with your hands and let your arms hang down.
- Keep your arms straight and do not tense them.
- Keep your chest up and look straight ahead.
Movement
- Shrug your shoulders straight up toward your ears.
- At the top, squeeze your traps for 1 sec.
- Slowly lower your shoulders down.
- At the bottom, feel your shoulders stretch.
Breathing
Exhale as you lift and inhale as you lower.
Cautions
- Do not roll your shoulders. Move only up and down.
- If you bend your arms, it becomes an arm exercise and your traps disengage.
- If the band is loose, widen your stance to increase tension.
Exercise info
| Primary muscles |  Traps |
|---|---|
| Secondary muscles | Forearms · Upper back |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
3 similar exercises
Representative exercise: Band Shrug
Related exercises
Resistance Band Standing Trapezius PressHarderBarbell Decline ShrugHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseSmith ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.