Cable Shrugs

About This Exercise

Cable Shrugs are an isolation exercise that targets the upper trapezius muscles, using constant cable tension to develop shoulder elevation strength and muscle definition. This variation can be easier on the wrists than dumbbell or barbell shrugs.

1Setup

Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.

2Execution

1. Assume the starting position as described in Setup, with a slight bend in your knees and your core braced to maintain a neutral spine. 2. Initiate the movement by exhaling and smoothly elevating your shoulder blades directly upward toward your ears, aiming for a full range of motion. Keep your arms straight. 3. Hold the top contracted position for 1-2 seconds, focusing on squeezing your traps. 4. Inhale as you slowly and controlledly lower the weight back to the starting position, allowing your shoulders to fully depress. 5. Repeat for the desired number of repetitions. Avoid using momentum or bending your elbows to pull the weight.

Pro Tips

• Imagine trying to touch your shoulders to your ears without bending your elbows.
• Avoid rolling your shoulders forward or backward; move them straight up and down.
• Focus on the stretch at the bottom and the squeeze at the top of each rep.
• Keep your gaze forward and chin neutral to avoid straining your neck.