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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Cable Shrug
TrapsBeginner

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.

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Primary muscles

  • Traps (Trapezius)

Secondary muscles

  • Forearm Flexors
  • Rhomboids
Sets
3
Reps
12–15
Rest
45–60s

How to perform

Cable Shrug movement

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.

  1. 1

    Stand tall with arms straight.

  2. 2

    Shrug the shoulders up toward the ears.

  3. 3

    Hold the contraction briefly.

  4. 4

    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.

Details

Body parts
Shoulders · Neck · Upper Body
Equipment
Cable
Movement
Isolation
Exercise type
Isolation
Training goals
Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Dumbbell ShrugBeginner→

Similar Exercises

  • Cable Upright RowIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.