Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateCompoundBodyweight
Scapular Pull Up
Traps · Back
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2
Retract your shoulder blades by pulling them down and back.
- 3
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- 4
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
biceps
Secondary
bicepsrhomboidsrear deltoids
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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