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Resistance Band Shrug
A band-based shoulder elevation that targets the upper trapezius to build upper back strength and improve posture; suitable for home workouts and rehabilitation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
10/10Upper Traps
Traps
7/10Mid Traps
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart. Grip the ends at your sides with arms straight and palms facing in.
- Elevate your shoulders straight up toward your ears.
- Squeeze your shoulder blades together at the top.
- Hold the contraction briefly.
- Lower your shoulders slowly to the start position.
- Keep arms straight throughout.
Coaching Tips
Form Cues
- Keep arms straight
- Squeeze blades together
- Move shoulders up only
- Gaze forward
- Engage core
Breathing
Inhale as you lower your shoulders; exhale as you elevate and squeeze.
Tempo
2-1-1
Range of Motion
Elevate shoulders until trapezius fully contracts, about 2-3 inches of movement; lower to neutral without dropping below starting tension.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid overstretching the band beyond 2.5 times its length
- Maintain neutral spine to prevent strain
- Stop if sharp neck or shoulder pain occurs
Spotting
Spotting not required; use lighter band if needed for form checks.
Common Mistakes
- Bending elbows during lift
- Rolling shoulders forward or back
- Allowing band to slacken
- Jerking the movement
When to Avoid
- Acute neck pain
- Shoulder impingement
Flexibility Needed
- Adequate shoulder elevation range
Build Up First
- Basic standing posture control
Also known as
Band Shrug, Elastic Band Shrug, Resistance Band Trap Shrug
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