How to do it
- Stand on the middle of a long band with feet hip width and take an end in each hand.
- Stand tall with the arms hanging straight and the band already under tension.
- Shrug the shoulders straight up towards your ears, hold for a second, then lower all the way down.
Cues that matter
- Straight up and straight down — rolling the shoulders adds nothing but wear.
- Chase the pause at the top; the band is lightest there and needs the extra time.
Common mistakes
- Bending the elbows and turning it into a half upright row.
- Using so short a band that the range is cut off at the bottom.
Muscles worked
Primary
- Traps
- Upper traps
Also works
- Forearms
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Band Shrug in a session, with 75 seconds between sets.
- Strength
- 6–8 reps
- Build muscle
- 10–15 reps
- Endurance
- 15–25 reps
Same muscle, different kit
Movements that train the same part of the traps with different equipment — for a day the resistance band is taken, or a gym that does not have one.