About this exercise
An upper-trap isolation exercise using a resistance band for upward resistance. The simple shrugging motion effectively targets the upper trapezius and can be performed anywhere with minimal equipment.
Band Shrug
Step by step instructions, muscle activation and variants for the Band Shrug.
EasyTrapezius
How to Perform
- Stand on the center of the resistance band with feet shoulder-width apart
- Hold the ends of the band by your sides with a neutral grip and arms straight
- Shrug your shoulders straight up toward your ears as high as possible
- Squeeze the upper traps at the top of the movement and hold briefly
- Lower your shoulders back to the starting position in a controlled manner
Muscle Activation
Primary
Trapezius
Common Mistakes
Common mistakes content is coming soon.
About the Band Shrug
The Band Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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