Resistance Band Shrug
Standing on a resistance band and shrugging the ends upward. A portable way to train the upper traps.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Sets
- 3
- Reps
- 15–20
- Rest
- 30–60s
How to perform
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.
Stand tall with the core braced.
Shrug the shoulders straight up toward the ears.
Hold for a brief squeeze.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.