TETSUBand Shrug
The Band Shrug is a band exercise for the back that primarily targets the traps, with the shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
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shoulders
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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.
Common questions
What muscles does the Band Shrug work?
The Band Shrug primarily targets the traps. The shoulders work as supporting muscles.
What equipment do I need for the Band Shrug?
You need a band to perform the Band Shrug.
How many sets and reps of the Band Shrug should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Band Shrug works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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