Strength Training · Bodybuilding
Cable Shrug
The cable shrug uses a low pulley to resist lifting your shoulders, training the upper trapezius muscles along the top of your back.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Attach a straight bar to the lowest pulley setting.
- Grasp the bar with an overhand grip about shoulder-width apart.
- Stand close to the pulley with your feet hip-width apart, holding the bar in front of your thighs.
- Lift your shoulders toward your ears.
- Pause briefly at the top.
- Lower your shoulders back to their starting position.
Form cues
- Keep your chin level.
- Keep your wrists straight.
- Keep your ribs over your hips.
Common mistakes
- Rolling your shouldersMove your shoulders straight up and down rather than tracing circles.
- Curling the barKeep your elbows straight so shoulder movement, not arm bending, lifts the weight.
- Bouncing through repsKeep your legs still and use a load you can move smoothly without jerking or slamming the stack.
Safety
Excessive weight or sudden pulling can strain your neck or shoulders. The cable's forward pull can also disrupt your balance if you stand too far from the pulley.
- Test the movement with a light load before increasing the weight.
- Use a stable stance on a clear, nonslip surface.
- End the set if your grip starts slipping or you feel neck or shoulder pain.
If you have ongoing neck or shoulder symptoms, ask a physiotherapist or doctor for guidance before adding resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Cable Column
- Cable Straight Bar
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Finish each set with enough reserve to perform about two more clean reps.