Barbell
Barbell Shrug
Traps · Back
Advanced7
Demonstration
BeginnerIsolationResistance band
Band Shrug
Traps · Back
3
sets
12–15
reps
45s
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
- 2
Keep your arms straight and relaxed, and let the band hang in front of your thighs.
- 3
Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
- 4
Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
shoulders
Secondary
shoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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