Cable Shrug

How to Perform the Cable Shrug

Set the cable pulley to the lowest position and attach a straight bar or two D-handles.
Stand facing the machine and grasp the attachment with both hands using an overhand grip, arms fully extended.
Stand upright with your feet shoulder-width apart, chest up, and shoulders pulled back slightly.
Allow your shoulders to drop as low as possible to feel a full stretch in the traps.
Elevate your shoulders straight up toward your ears by contracting your upper traps.
Squeeze and hold the top position for 1-2 seconds with your traps fully contracted.
Slowly lower your shoulders back to the stretched starting position under control.
Repeat for the desired number of repetitions without bending the elbows or using momentum.

Rolling the shoulders forward or backward

Shrug straight up and down. Shoulder rolling adds no benefit and can stress the shoulder joint.

Bending the elbows to help lift the weight

Keep your arms completely straight throughout. The only movement should come from elevating your shoulders.

Using momentum by bouncing the weight

Perform controlled reps with a pause at the top and a full stretch at the bottom.

✓Constant cable tension provides resistance even at the bottom stretch position.
✓Builds upper trapezius mass for a more powerful-looking physique.
✓The cable angle can be adjusted for different resistance profiles compared to free weight shrugs.

●Hold the top position for a full 2-second squeeze on each rep for maximum trap activation.
●Think about bringing your shoulders to your ears, not your ears to your shoulders.
●Cable shrugs are excellent paired with deadlifts for complete trap development.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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