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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Resistance Band Shrug
TrapsBeginner

Resistance Band Shrug

Standing on a resistance band and shrugging the ends upward. A portable way to train the upper traps.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Forearm Flexors
Sets
3
Reps
15–20
Rest
30–60s

How to perform

Resistance Band Shrug movement

Main muscles working (thicker lines)

Starting position

Stand on the middle of a band with feet hip-width apart and hold an end in each hand at your sides, arms straight.

  1. 1

    Stand tall with the core braced.

  2. 2

    Shrug the shoulders straight up toward the ears.

  3. 3

    Hold for a brief squeeze.

  4. 4

    Lower slowly to the start.

Breathing: Exhale as you shrug, inhale as you lower.

Coaching tips

  • Straight up

  • Squeeze at the top

  • Slow return

Common mistakes

  • Rolling the shoulders

  • Bending the elbows

  • Letting the band slip under the feet

Safety notes

  • Keep the band centred under the feet so it cannot snap loose.

Details

Body parts
Shoulders · Neck · Upper Body
Equipment
Resistance Band
Movement
Isolation
Exercise type
Isolation
Training goals
General Fitness · Muscle Growth · Endurance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dumbbell ShrugBeginner→

Similar Exercises

  • Resistance Band Upright RowBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.