TETSUBand Shrug vs Machine Gripless Shrug
The Band Shrug and the Machine Gripless Shrug both train the traps as their primary muscle. The Band Shrug uses a band while the Machine Gripless Shrug uses a machine. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Shrug | Machine Gripless Shrug | |
|---|---|---|
| Primary muscle | traps | traps |
| Body part | back | back |
| Supporting muscles | shoulders | shoulders and forearms |
| Equipment | band | machine |
| Steps in our guide | 5 | 5 |
How each one starts
Band Shrug — first steps
- 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.
Machine Gripless Shrug — first steps
- Adjust the seat height and position yourself on the leverage machine.
- Grasp the handles with your palms facing inwards and your arms fully extended.
Full step-by-step guides are linked below.
Which should you choose?
The Band Shrug gives accommodating resistance that peaks at the top of the range. The Machine Gripless Shrug fixes the movement path so you can push close to failure with less skill demand. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the traps adapting.
Full form guides
Common questions
Is the Band Shrug better than the Machine Gripless Shrug?
Neither is universally better — both train the traps as the primary mover. The Band Shrug gives accommodating resistance that peaks at the top of the range, while the Machine Gripless Shrug fixes the movement path so you can push close to failure with less skill demand. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Shrug and the Machine Gripless Shrug in the same program?
Yes, but usually not in the same session — they overlap heavily on the traps. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Shrug and the Machine Gripless Shrug work the same muscles?
The primary muscle is the same: the traps. Supporting muscles differ slightly — shoulders for the Band Shrug versus shoulders and forearms for the Machine Gripless Shrug.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.