Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateIsolationMachine
Lever Gripless Shrug V. 2
Traps · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Adjust the seat height and position yourself on the machine with your back against the pad.
- 2
Grasp the handles or bars with an overhand grip, keeping your arms straight.
- 3
Keeping your back straight, lift your shoulders up towards your ears 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
shouldersforearms
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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