Cable Shrugs
The Cable Shrugs isolates the Traps through a controlled range of motion. This beginner-level cable exercise builds focused strength where compound movements often fall short.
Starting position
Ending position
Muscles Worked
The traps handles the primary load during this movement. This isolation movement keeps tension concentrated on a single muscle group.
How to Cable Shrugs
- 1
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- 2
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- 3
Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
- 4
Lower the bar back to the original position.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Cable Shrugs work?
The Cable Shrugs primarily targets the Traps. It's an effective isolation exercise for building traps strength.
Is the Cable Shrugs good for beginners?
Yes, the Cable Shrugs is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Cable Shrugs?
You need cable to perform the Cable Shrugs. Most commercial gyms will have this available.
Track Your Progress
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