10 Best Band Shrug Alternatives for Strength & Size

The Band Shrug is done standing with a band. Ranked closest by our scoring: Cable Shrugs, the Lever Shrug and the Lever Gripless Shrug. A harder version, the Upright Row - With Bands, is listed below as a progression rather than a swap.

Band ShrugWatch the Band Shrug

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Shrug

The steps for the Band Shrug itself, so you can judge how close each substitute below really is.

Traps, with shoulders · Band · Beginner · Isolation

  1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
  2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
  3. Engage your traps by shrugging your shoulders upward, lifting the band 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.

The 10 Best 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. Cards with a "How to perform it" link open to show 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.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Cable Shrugs

    1. Cable Shrugs

    84% match

    Traps · Beginner · Isolation

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

    • Cable
    How to perform it
    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. Lever ShrugPlay demonstration

    2. Lever Shrug

    84% match

    Traps · Beginner · Isolation

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

    • Lever
    How to perform it
    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
  4. Middle Back Shrug

    4. Middle Back Shrug

    71% match

    Trapezius · Beginner · Isolation

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

    • Dumbbell
    How to perform it
    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. Barbell Shrug Behind The Back

    5. Barbell Shrug Behind The Back

    69% match

    Traps · Beginner · Isolation

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

    • Barbell
    How to perform it
    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
  7. Smith ShrugPlay demonstration

    7. Smith Shrug

    67% match

    Traps · Beginner · Isolation

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

    • Smith-machine
    How to perform it
    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

Band Shrug FAQ

What muscles does Band Shrug work?

Band Shrugs primarily target the upper trapezius via scapular elevation. They also recruit the levator scapulae and upper rhomboids to a lesser degree, plus the forearms for grip; cue: elevate the scapula toward the ears while keeping the neck neutral to maximize upper-trap activation.

What is the best bodyweight alternative to Band Shrug?

A hanging scapular shrug (scapular pull) is the best bodyweight substitute: hang from a bar with straight arms and elevate the shoulders without bending the elbows, hold briefly, then lower under control. This isolates scapular elevation and reproduces the trap contraction without external load.

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