How to perform Band Shrug with proper form
Equipment Needed
- Resistance band
Setup
- Anchor the Band: Secure the band under your feet or to a low anchor point.
- Grip the Band: Stand tall, holding the ends of the band with both hands, arms at your sides.
Execution
- Position: Keep your feet shoulder-width apart, with a slight bend in your knees. Stand upright with a neutral spine.
- Engage Shoulders: Pull your shoulders down and back to engage the upper back.
- Shrug Movement: Inhale, then lift your shoulders towards your ears by contracting the trapezius muscles.
- Hold: Squeeze at the top for a moment while keeping your arms straight.
- Lower: Exhale and slowly lower your shoulders back to the starting position.
Tips
- Avoid Leaning: Keep your torso stable and do not lean forward or backward.
- Controlled Movement: Perform the movement slowly to maximize muscle engagement.
- Breath: Coordinate your breathing with the movement; inhale while raising and exhale while lowering.
Common Mistakes
- Using Excessive Momentum: Avoid jerking motions; focus on a smooth and controlled lift.
- Poor Posture: Maintain an upright posture throughout to prevent strain.
By following these guidelines, you can effectively perform the Band Shrug while maintaining proper form and maximizing benefits.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back

Back Extension, Bodyweight
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Back Extension, Leverage Machine
Type: Lower, Core
Target: Back
Synergist: Glutes, Hamstrings

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest