Resistance band
Band Shrug
Traps · Back
Beginner5
Demonstration
IntermediateCompoundBodyweight
Scapula Dips
Traps · Back
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 1
Start by standing with your feet shoulder-width apart and your arms extended in front of you.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- 3
Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
- 4
Pause for a moment at the bottom, then push through your hands to extend your elbows and return to the starting position.
- 5
Repeat for the desired number of repetitions.
Muscles worked
Primary
Traps
rhomboids
Secondary
rhomboidsdeltoids
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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