Back · Resistance Band
Band Shrug
How to do the band shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Stand on a resistance band with both feet and hold an end in each hand, arms straight down at your sides. Shrug your shoulders straight up toward your ears as high as you can against the band, squeeze at the top, then lower slowly under control.
- 1Your upper traps contracting as your shoulders rise toward your ears
- 2Relaxed arms letting the traps do all the work
- 3A firm squeeze held briefly at the top
Common mistakes
- Rolling your shoulders instead of shrugging straight up and down
- Bending your elbows or using momentum
- Pushing your head forward; keep your neck neutral
Muscles worked
The band shrug mainly works the upper traps.
- Upper TrapsPrimary
- ForearmsMinor
- Side DeltsMinor
Kovo programs the band shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.