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Cable Shrug

Equipment: Cable

Cable Shrug
Primary Muscles
  • Trapezius Upper Fibers
Synergistic Muscles
  • Trapezius Middle Fibers

Shrugs are a great exercise to strengthen your upper back and neck muscles. Here's how to do them using a cable machine:

  1. Stand in front of a cable machine with a straight bar attachment at chest level.
  2. Grab the bar with an overhand grip, shoulder-width apart, and step back slightly.
  3. Keep your arms straight and your shoulders relaxed. This is your starting position.
  4. Lift your shoulders up towards your ears as high as you can, squeezing your traps at the top.
  5. Hold for a second, then lower your shoulders back to the starting position.
  6. Repeat for the desired number of reps.

Introduction

The cable shrug is a strength training exercise that primarily targets the trapezius muscles in your upper back. It improves posture, enhances shoulder stability, and builds upper body strength. This exercise is particularly effective for individuals aiming to strengthen their upper back or improve their physique by developing defined traps.

Muscles Worked

  • Primary: Trapezius (upper and middle fibers)
  • Secondary: Deltoid (posterior head), Rhomboids, Rotator Cuff muscles (supraspinatus, infraspinatus, teres minor)

How to Do It (Step-by-Step)

  1. Stand with feet shoulder-width apart, holding a pair of dumbbells at arm's length in front of your thighs, palms facing each other.
  2. Raise both arms simultaneously, bending only at the elbows and shoulders, to lift the dumbbells as high as possible while keeping them close to your body.
  3. Ensure elbows remain higher than the wrists throughout the movement, and avoid using momentum to complete the exercise.

Tip: Keep your core engaged to protect your lower back during the exercise.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

Use Auto Progression to adjust the weight and volume for optimal gains. Auto Progression

Keep track of your rest periods with a Rest Timer. Rest Timer

Form Tips

  • Maintain a neutral spine throughout the exercise to prevent arching or rounding.
  • Keep your shoulders down and away from your ears during the movement.
  • Grip the dumbbells with a pronated (palms facing forward) grip, bend at the elbows as you lift the weights upwards towards the ceiling, and lower them back to the starting position in a controlled manner.

When to Use It

  • Strengthening the upper trap muscles for improved posture and reduced neck pain
  • Building shoulder strength in sports like swimming, volleyball, and weightlifting
  • Enhancing grip strength by working the lower traps in activities such as rock climbing or powerlifting
  • Keep track of your cable shrug workouts with Workout History
Cable Shrug - Frequently Asked Questions
Optimize your training with answers to common questions about cable shrug.

A cable shrug primarily works the trapezius muscles in your upper back and neck.

You need access to a cable machine or pulleys with handles attached to a weight stack.

Stand with your feet hip-width apart, grab the handles with an underhand grip, keep your back straight, and lift your shoulders upwards towards your ears.

Aim for 3 to 4 sets of 8 to 12 repetitions per set for maximum muscle growth.

Using a narrow grip is recommended to target the middle and lower trapezius muscles more effectively.

More cable exercises More back exercises