10 Best Band Shrug Alternatives for Strength & Size

Ranked Band Shrug Alternatives

10 substitutes, ranked by how closely each one matches the Band Shrug on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Cable Shrugs

   84% match

   • Traps
   • Cable
   • Beginner
   • Isolation

   A good swap when you have a cable machine to work with, and it still works the traps.

   How to perform this exercise

   1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
   2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
   3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
   4. Lower the bar back to the original position.
   5. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a cable, not a band
   • Body position: standing, the same as the Band Shrug
   • Balance: easier to stay steady on than the Band Shrug
2. Play demonstration

   2. Lever Shrug

   84% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   A good swap when you have a lever machine to work with, and it still works the traps.

   How to perform this exercise

   1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
   2. Grasp the handles with an overhand grip and keep your arms straight.
   3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shrug
   • Balance: easier to stay steady on than the Band Shrug
3. Play demonstration

   3. Lever Gripless Shrug

   80% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
   3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
   4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shrug
   • Balance: easier to stay steady on than the Band Shrug
4. 

   4. Middle Back Shrug

   71% match

   • Trapezius
   • Dumbbell
   • Beginner
   • Isolation

   A looser match: it works the trapezius rather than the traps.

   How to perform this exercise

   1. Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
   2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
   3. As you inhale go back to the starting position.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: trapezius, not traps
   • Equipment: free weights, not a band
5. 

   5. Barbell Shrug Behind The Back

   69% match

   • Traps
   • Barbell
   • Beginner
   • Isolation

   A good swap when you have a barbell to work with, and it still works the traps.

   How to perform this exercise

   1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
   2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
   3. Slowly return to the starting position as you breathe in.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shrug
6. 

   6. Snatch Shrug

   69% match

   • Traps
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward.
   2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: free weights, not a band
   • Body position: standing, the same as the Band Shrug
7. Play demonstration

   7. Smith Shrug

   67% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   A good swap when you have a Smith machine to work with, and it still works the traps.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your arms straight and your shoulders relaxed.
   4. Lift your shoulders up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then slowly lower your shoulders back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shrug
   • Balance: easier to stay steady on than the Band Shrug
8. 

   Progression

   8. Upright Row - With Bands

   66% match

   • Traps
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a band, the same as the Band Shrug
   • Body position: standing, the same as the Band Shrug
9. Play demonstration

   9. Smith Back Shrug

   64% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Keep your arms straight and allow the barbell to hang in front of your thighs.
   4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then lower your shoulders back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: traps, the same as the Band Shrug
   • Equipment: a machine, not a band
   • Body position: standing, the same as the Band Shrug
   • Balance: easier to stay steady on than the Band Shrug
10. 

    10. Clean Shrug

    64% match

    • Traps
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
    2. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: traps, the same as the Band Shrug
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Shrug