Traps exercise · band
Band Shrug
The band shrug is a band exercise that targets the traps, with the shoulders assisting.
How to do the band shrug
- Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
- Keep your arms straight and relaxed, and let the band hang in front of your thighs.
- Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the traps. The shoulders work as secondary muscles. See all trap exercises or every resistance band exercise.
