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Back Exercise · Band

Band Shrug exercise animation

Band Shrug

Category
Back
Equipment
Band
Target
Traps

The band shrug isolates the traps through scapular elevation, with band resistance ramping up through the top of the movement rather than staying constant like a dumbbell shrug. Keep the shoulders moving straight up rather than rolling them, since rolling doesn't add benefit and just adds unnecessary shoulder joint stress. It's a simple, low-equipment way to hit traps directly.

How to Do the Band Shrug

  1. Stand with your feet shoulder-width apart, stepping onto the band and gripping an end in each hand.
  2. Keep your arms straight and relaxed, letting the band hang in front of your thighs.
  3. Shrug your shoulders straight up, engaging your traps to lift the band as high as you can.
  4. Hold the contraction briefly, then slowly lower your shoulders back to the starting position.
  5. Execute the desired number of reps with smooth cadence and consistent focus on the traps.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Band Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell Shrug Dumbbell · Traps

Equipment Alternatives

Don't have band? These target the same traps with different equipment.

Scapula Dips Scapula Dips Body Weight · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps

FAQ

What muscles does the Band Shrug work?
The Band Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Band Shrug?
The Band Shrug is done with a band.
What's a good alternative to the Band Shrug?
If you don't have access to a band, the Scapula Dips targets the same traps using body weight instead.