Banded Shrug

A shrug with a band for home; increasing tension at the top of the trap contraction.

• Isolation
• Cable
• Beginner

How to do it

• Stand on the band, hold the ends
• Shrug your shoulders upwards
• Squeeze and lower under control

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

• Using momentum
• Bending your elbows to help

Muscles worked

Primary

• Traps

Alternatives

• Shrug
• Barbell Shrug