Follow these steps
- Step on the band with both feet (shoulder width apart) and grab the band with both hands
- Hold your hands close to the sides of your hips
- Bring your shoulders straight up (without bending your arms or moving your head down)
- Return slowly to the starting position (resist against the pull of the band)
- Repeat for reps
No tension in the band means no resistance and this means that your muscles are not working. We don’t want that. To avoid this mistake grab the band closer towards your feet and make sure there is no slack in the band in the starting position.
This might feel better but it actually makes you lose a lot of peak contraction and slow down your progress. Shrugs are an isolation exercise so you will target your traps specifically and work them in their own so don’t use any other muscles during this exercise.
Adjust the resistance
This is the simplest and fastest way to adjust the resistance of a band. Wrapping it around your hand will shorten the band and therefore increase the resistance you will have to work against.
You did get yourself a set of resistance bands right? Having a set enables you to combine bands to get the right resistance. What I like to do is adding the lightest band to the exercise once I feel it gets easier to get my reps in.