Band Shrug

Setup

1. 01Stand on the middle of the band with both feet about hip width apart.
2. 02Grab a handle or loop end in each hand with arms hanging straight at your sides.
3. 03Adjust foot width or hand position so the band is taut at the bottom.
4. 04Stand tall with a neutral neck and braced core.

Execution

1. 01Elevate both shoulders straight up toward the ears without bending the elbows.
2. 02Pause briefly at the top of the shrug.
3. 03Lower the shoulders under control until you feel a full stretch in the traps.
4. 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.