Cable Shrug
Isolation exercise targeting the traps on the cable. Pull the load toward you by squeezing the shoulder blades, pause at the contraction, then return under control.
Muscles worked
- Traps (primary)
Equipment
Cables
How to do it
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- 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.
- Lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
4 sets of 15 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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