Band Shrug

How to do it

1. Stand on the middle of a band with feet shoulder-width apart, holding one handle in each hand at your sides.
2. Stand tall with arms straight, shoulders relaxed down, and chin slightly tucked for a neutral neck.
3. Lift both shoulders straight up toward your ears, keeping your arms straight and elbows soft.
4. Pause briefly at the top, squeezing the upper traps under the band's peak tension.
5. Lower your shoulders back down with control over a 2 to 3 second eccentric, fighting the band.
6. Repeat for 12 to 20 reps, focusing on the trap squeeze at the top rather than the speed.

Common mistakes

• Rolling the shoulders forward and back rather than lifting straight up — adds nothing and risks the joint.
• Bending the elbows during the shrug, turning the move into a partial row.
• Standing on too narrow a section of band, making the tension uneven across the two arms.
• Rushing the eccentric and letting the band snap your shoulders down, losing the hardest part of the rep.