Behind the Back Shrug (Resistance Band)
How to do it
Anchor a resistance band low behind you and grip an end in each hand at your sides. Shrug your shoulders straight up toward your ears, squeezing your traps, then lower under control.
Setup
Secure the band low behind you and hold one end in each hand behind the hips with equal tension. Stand tall with straight arms, neutral wrists, and the band clear of your legs.
Where you should feel it
Across the upper traps with tension increasing near the top, while the core holds you upright. Keep the shoulders moving vertically rather than rolling them.
When to use it
Use for portable trap work, warm-ups, or higher-repetition finishers. The rising resistance favors smooth sets of 12-25 reps.