How to Do Band Horizontal Shrug

Band Horizontal Shrug is a back exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Horizontal Shrug

  1. 01Anchor a resistance band at chest height and hold the handles with arms fully extended.
  2. 02Step back until there is light tension in the band with your feet shoulder width apart.
  3. 03Pull your shoulder blades together horizontally without bending your elbows.
  4. 04Hold the peak contraction for one second while squeezing the mid back.
  5. 05Control the return phase as the band pulls your shoulders forward into protraction.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Horizontal Shrug

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Retract the shoulder blades horizontally without allowing the upper traps to shrug the weight toward your ears.

Same coaching engine used inside the A90 app

05 / FAQ

Band Horizontal Shrug questions

What muscles does Band Horizontal Shrug work?

Band Horizontal Shrug is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Horizontal Shrug correctly?

Anchor a resistance band at chest height and hold the handles with arms fully extended. Step back until there is light tension in the band with your feet shoulder width apart. Pull your shoulder blades together horizontally without bending your elbows. Hold the peak contraction for one second while squeezing the mid back. Control the return phase as the band pulls your shoulders forward into protraction.

What is the A90 coach tip for Band Horizontal Shrug?

Retract the shoulder blades horizontally without allowing the upper traps to shrug the weight toward your ears.

Is Band Horizontal Shrug suitable for beginners?

Band Horizontal Shrug is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Horizontal Shrug?

Band Horizontal Shrug uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band horizontal shrug into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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