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Back · Band
Band Horizontal Shrug
Band Horizontal Shrug is a beginner isolation strength exercise that works the upper back (back), with the shoulders assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Shoulders · Posterior Deltoids
How to do Band Horizontal Shrug
- Attach one end of a loop resistance band to a sturdy anchor point at head height. Stand facing the band with your feet shoulder-width apart. Hold the other end of the band with your arms extended straight forward.
- Pull your shoulders backward in a horizontal shrugging motion, squeezing your shoulder blades together at the peak of the movement.
- Slowly release the tension in the band, returning to the starting position.
- Repeat the movement for the desired repetitions
Form tips
- Focus on using your upper back and shoulders for the shrugging motion, avoiding any arm bending.
- Breathe steadily, exhaling as you shrug and inhaling as you return to the starting position.
- Use a controlled motion to ensure proper form and maximize muscle activation.
Band Horizontal Shrug alternatives
More upper back exercises
Band Horizontal Shrug FAQ
What muscles does Band Horizontal Shrug work?
Band Horizontal Shrug mainly works the upper back in the back (Trapezius and Rhomboids). The shoulders work as secondary muscles.
What equipment do you need for Band Horizontal Shrug?
You need a band and a sturdy surface.
How many sets and reps of Band Horizontal Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Horizontal Shrug good for beginners?
Yes. Band Horizontal Shrug is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Band Horizontal Shrug burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Horizontal Shrug?
Other exercises for the upper back include Kettlebell Shrug, Trap Bar Shrug, Barbell Silverback Shrug and Dumbbell Silverback Shrug.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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