cable shrug

The cable shrug is an exercise targeting the traps, as well as hitting the shoulders and upper back. Cables allow for lighter loading which is beneficial for higher-rep sets. It is usually performed such as 10-30 reps per set or more, as part of an upper-body or shoulder-focused workout.

CABLE SHRUG BENEFITS:
  • Builds the traps for aesthetic and strength purposes
  • Works the shoulders through a full range of motion with good posture
  • Cables allow for constant tension on the muscles

Video Source: BPI Sports

  • Main Muscle Worked: Traps
  • Secondary Muscles Worked: None
  • Type: Strength
  • Equipment: Cables
  • Mechanics: Isolation
  • Force Type: Pull
  • Level: Beginner
STEP BY STEP GUIDE:
  1. Stand in front of a cable pulley. Feet are shoulder-width. Your core is tight and lower back is flat.
  2. Choose your ideal weight with the pin. Hold the cable bar and let it hang in front of you. Keep the weight close to your body.
  3. Without using your arms, inhale as you bring your the bar up towards your nose/chin. Driving with elbows
  4. Hold the movement at the top then slowly bring the weight back down.

REPEAT FOR DESIRED REPS

How to do Cable Shrug