Cable Shrug
A shrug using a straight bar or handles attached to low cable pulleys. Provides constant tension on the upper traps throughout the range.
Primary muscles
- Traps (Trapezius)
Secondary muscles
- Forearm Flexors
- Rhomboids
- Sets
- 3
- Reps
- 12–15
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Attach a straight bar to a low pulley, stand close to the stack and hold the bar at arm's length in front of the thighs.
Stand tall with arms straight.
Shrug the shoulders up toward the ears.
Hold the contraction briefly.
Lower slowly to a full stretch.
Breathing: Exhale as you shrug, inhale as you lower.
Coaching tips
Up and slightly back
Constant tension
Slow down
Common mistakes
Standing too far from the stack
Rolling the shoulders
Rushing reps
Safety notes
Keep the head neutral throughout.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.