Band shrug

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How to do it

De pie sobre la banda, sujétala a los lados y eleva los hombros hacia las orejas sin flexionar los codos. Pausa arriba y baja controlando.

Muscles worked

Mainly trapecio. Train it inside a balanced routine to progress safely.

Technical sheet

Movement pattern: Isolation
Minimum level: Beginner
Technical demand: Basic
Fatigue it generates: Low (0.5 out of 2.2)
Risk if technique breaks down: Low

These are the values the generator uses to decide where the exercise goes within the session.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

Rolling the shoulders in a circle when shrugging: the effective movement is vertical, straight up and down.
Using too much weight at the cost of technique and full range of motion.
Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

More Isolation exercises

Add it to your routine

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Frequently asked questions

What muscles does Band shrug work?

Band shrug mainly works the trapecio muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Band shrug should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for trapecio to your level (about 10–20 sets per muscle per week).

Is Band shrug good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow trapecio.

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