Shoulder Shrug (Band)

Isolation exercise using resistance bands to target the traps muscles through shoulder elevation.

Instructions

1. Stand with feet shoulder-width apart, holding a resistance band under both feet.
2. Hold both ends of the band at your sides with a neutral grip, shoulders relaxed.
3. Keep your arms straight with a slight bend at the elbows throughout the movement.
4. Elevate your shoulders straight up toward your ears against the band resistance.
5. Hold the top position for a moment, feeling a strong squeeze in your traps.
6. Slowly lower your shoulders back to the starting position under control.
7. Maintain an upright posture with minimal arm movement.

Tips

• Move only at the shoulders—this is a vertical shrugging motion, not a rolling movement
• Keep your arms relatively straight with minimal elbow bend to isolate the traps
• Hold the top position briefly to maximize traps muscle activation
• Avoid rolling your shoulders backward; simply elevate them straight up
• Use a controlled tempo and focus on the stretch at the bottom of each rep