Elite Physique The New Science of Building a Better Body

One-Arm Band Shrug
A standing shrug with a barbell or heavy dumbbells has been a staple exercise for
athletes and bodybuilders who seek bigger traps. But guys often perform the exercise
with too much load, causing poor technique that can lead to neck pain. This version
uses a band, and focuses on one side a time, to induce maximal muscle activation
with minimal strain on your neck.
HOW TO DO IT
ISOLATION
1. Hold one end of a long resistance band in your left palm, and loop the other end
under your right foot. Stand with your feet hip-width apart, with the band under
your left foot. Hold your left arm down at your side, palm facing in (see figure
a). Push your hips back and slightly bend your knees to angle your trunk slightly
forward. Place your right palm on your abdomen.
2. Slowly shrug your left shoulder toward the back of your left ear (see figure b).
3. Slowly return to the starting position and repeat for target reps.
4. Switch the band to your right hand, with it looped around your left foot, and repeat.
a
b
ADVANTAGE
This is a neck-friendly variation for strengthening and building the upper trapezius.
COACHING CUES
• If your band has light tension, perform the exercise with each end of the band
looped around your palms and under your feet. Use the same stance, with your
hips back and knees slightly bent.
• A band is recommended for convenience, but holding a dumbbell works just as
well, if not better.
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