Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateIsolationMachine
Smith Back Shrug
Traps · Back
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart and your knees slightly bent.
- 2
Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- 3
Keep your arms straight and allow the barbell to hang in front of your thighs.
- 4
Lift your shoulders straight up towards your ears, squeezing your traps at the top.
- 5
Hold for a moment, then lower your shoulders back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
shoulders
Secondary
shoulders
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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