Exercise guide · Beginner · Compound

Band Shrug - Pure Variation: How to Do It & Muscles Worked

The band shrug is an exercise targeting the trapezius muscles using a resistance band. It is performed by standing on the band, holding the ends, and shrugging the shoulders upward to engage the traps.

Primary muscles
Traps
Secondary muscles
Shoulders
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band shrug - pure variation
Front view: muscles worked by the band shrug - pure variation. Primary: traps. Secondary: shoulders.
Back view: muscles worked by the band shrug - pure variation. Primary: traps. Secondary: shoulders.
Primary Secondary

How to do the band shrug - pure variation

  1. Step 1: Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
  2. Step 2: Keep your arms straight and relaxed, and let the band hang in front of your thighs.
  3. Step 3: Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
  4. Step 4: Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions. Focus on pure movement.

Sets, reps and programming

Suggested sets, reps and rest for the band shrug - pure variation by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Shrug - Pure Variation alternatives

More exercises that train the traps as their main target:

More traps exercises

See the best trap exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.