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Traps · Band · Beginner

How to do Band Shrug

The band shrug is an exercise targeting the trapezius muscles using a resistance band. It is performed by standing on the band, holding the ends, and shrugging the shoulders upward to engage the traps.

Band Shrug demonstration
Primary muscle
Traps
Also works
Shoulders
Equipment
Band
Level
Beginner
Category
Back

How to do Band Shrug, step by step

  1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
  2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
  3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
  4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Band Shrug →

Muscles worked

Band Shrug works your traps as the main mover, with help from your shoulders.

Track Band Shrug in SPLYT

Band Shrug is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More trap exercises

All 19 trap exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →