How to do the Band Shrug
Band Shrug is a beginner single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using band, it falls under the strength category. Secondary muscles engaged include Shoulders.
Band Shrug demonstration · © GymiaFit
Band Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Pull
Band Shrug step by step
- 1Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
- 2Keep your arms straight and relaxed, and let the band hang in front of your thighs.
- 3Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
- 4Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 5Repeat for the desired number of repetitions.
Band Shrug — questions
What muscles does the Band Shrug work?
The Band Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Band Shrug?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Shrug suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Shrug?
Dumbbell Decline Shrug, Dumbbell Decline Shrug V. 2, Dumbbell Incline Shrug train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.