Back to library
Exercise Library
Band Shrug
A band-resisted shrug that isolates the upper trapezius with accommodating resistance, useful for home training and high-rep trap work without heavy loads.
BackBandScapular elevation
GoLightWeight mediaband-shrug
Demonstration coming soon
Primary
Upper trapezius
Secondary
Levator scapulaeMiddle trapeziusForearms
Equipment
Band
Pattern
Scapular elevation
Setup
- 01Stand on the middle of the band with both feet about hip width apart.
- 02Grab a handle or loop end in each hand with arms hanging straight at your sides.
- 03Adjust foot width or hand position so the band is taut at the bottom.
- 04Stand tall with a neutral neck and braced core.
Execution
- 01Elevate both shoulders straight up toward the ears without bending the elbows.
- 02Pause briefly at the top of the shrug.
- 03Lower the shoulders under control until you feel a full stretch in the traps.
- 04Repeat without letting the band go slack at the bottom.
Checkpoints
- -Shoulders travel straight up and down, not rolled in circles.
- -Elbows stay extended the entire set.
- -The head stays neutral; the chin does not jut forward.
- -Band tension is present even at the bottom position.
Common mistakes
- -Rolling the shoulders forward or backward during the shrug.
- -Bending the elbows and turning it into an upright-row hybrid.
- -Cutting the range short because the band is too heavy at the top.
- -Bouncing out of the bottom instead of controlling the stretch.
Programming notes
- -Use 2 to 4 sets of 12 to 20 reps; bands suit higher rep ranges.
- -Add a 1 to 2 second hold at the top since band tension peaks there.
- -Pair with rows or pulldowns at the end of a back session.
Related exercises
Almost there
Coming soon to iOS & Android
GoLightWeight is in the final stretch. Free to download, no account required to start.
Coming soonApp Store
Coming soonGoogle Play