Cable Shrug
Expert Advice
Keep your arms straight and focus on using your traps to lift the weight, avoiding rolling your shoulders.
How-to-do Steps
- Attach a straight bar to a low pulley cable machine and select the desired weight.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the bar with both hands using an overhand grip, hands just outside your thighs.
- Keeping your arms straight, shrug your shoulders straight up towards your ears.
- Pause at the top of the movement, then slowly lower your shoulders back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Cable Shrug primarily targets the Traps, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps100%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Shrug work?
Cable Shrug primarily targets the Traps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Shrug?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Shrug suitable for beginners?
Cable Shrug is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
