Back Exercise · Cable

Expand

Cable Shrug

The cable shrug shown here uses a bar attachment on a low pulley, held in front of the thighs. Keep the torso upright and lift the shoulders through a comfortable range. The cable supplies resistance while the arms stay extended; this is a shrug rather than a shoulder raise.

Go to the movement steps

Check your setup before you start

The cable shrug shown here uses a bar attachment on a low pulley, held in front of the thighs. Keep the torso upright and lift the shoulders through a comfortable range. The cable supplies resistance while the arms stay extended; this is a shrug rather than a shoulder raise.

• Equipment and support: Cable machine with bar attachment.
• Attach a bar to the low pulley of a cable machine.
• Keep your torso upright to ensure the vertical path of the resistance is maintained.

This summary uses the checked guidance on this page. Read the full movement steps and compare the demonstration before starting.

Category

Back

Equipment

Cable

Target

Traps

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Cable Shrug

1. Attach a bar to the low pulley of a cable machine.
2. Stand facing the weight stack with the bar held in front of your thighs.
3. Grip the bar with arms extended.
4. Raise your shoulders toward your ears as far as comfortable.
5. Slowly return to the start position while maintaining control of the weight.

Technique & Form Tips

Raising the shoulder blades lifts the cable attachment while the elbows remain extended. The pulley position affects the direction of resistance. Keep your standing position steady and control the weight stack on the return.

Common Mistakes to Avoid

• Leaning forward: Keep your torso upright to ensure the vertical path of the resistance is maintained.
• Using arm momentum: The arms must remain as hooks; avoid pulling with your biceps.
• Jerking the cable: Control the descent of the weight to prevent the stack from slamming.

How to Breathe During This Exercise

Exhale on the upward pull and inhale during the release.

Comfort and Control

Stop if the movement causes pain. If you have an existing condition, ask a qualified professional about an appropriate exercise and range. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Cable Shrug mainly targets your Traps, with your Shoulders helping support the movement.

More Back Exercises

Alternate Lateral Pulldown Cable · Lats Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell · Traps Kettlebell Sumo High Pull Kettlebell · Traps

Equipment Alternatives

Don't have cable? These target the same traps with different equipment.

Band Shrug Band · Traps Barbell Shrug Barbell · Traps Dumbbell Decline Shrug Dumbbell · Traps Lever Gripless Shrug Leverage Machine · Traps

FAQ

What muscles does the Cable Shrug work?

The Cable Shrug mainly works your traps. Your shoulders also works to help support and steady your body. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Cable Shrug?

You do the Cable Shrug with Cable machine with bar attachment. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Cable Shrug?

One mistake to watch for is leaning forward: Keep your torso upright to ensure the vertical path of the resistance is maintained.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Cable Shrug?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.

What's a good alternative to the Cable Shrug?

The Band Shrug trains your traps with band and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.