Band Shrug

A standing band shrug that isolates the upper traps — a low-impact way to build neck and upper back strength.

Back Band Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Upper back

Secondary

none

Step by step

Stand on the middle of a band with feet shoulder-width apart, holding one handle in each hand at your sides.
Stand tall with arms straight, shoulders relaxed down, and chin slightly tucked for a neutral neck.
Lift both shoulders straight up toward your ears, keeping your arms straight and elbows soft.
Pause briefly at the top, squeezing the upper traps under the band's peak tension.
Lower your shoulders back down with control over a 2 to 3 second eccentric, fighting the band.
Repeat for 12 to 20 reps, focusing on the trap squeeze at the top rather than the speed.

Log your sets. After a few weeks you will see whether it is moving. Free.