PlanWorkouts

Exercise 0220 · REF Eg98Ft9

Cable Shrug exercise animation

Cable Shrug

Category
Back
Equipment
Cable
Target
Traps

A cable shrug keeps continuous tension on the traps through the entire range, unlike a barbell shrug where the resistance is purely vertical and can be shrugged off using momentum at the top. It's a straightforward exercise, but shrugging straight up rather than rolling the shoulders is what protects the neck and keeps the movement isolated to the traps. Most lifters can handle surprisingly heavy loads here once form is dialed in.

How to Do the Cable Shrug

  1. Stand facing the cable machine with your feet shoulder-width apart.
  2. Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
  3. Keeping your arms straight, shrug your shoulders up towards your ears.
  4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Shrug primarily targets the Traps, with Shoulders as the primary synergist muscle group.

More Back Exercises

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

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps Dumbbell Shrug Dumbbell Shrug Dumbbell · Traps

Equipment Alternatives

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

Scapula Dips Scapula Dips Body Weight · Traps Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps

FAQ

What muscles does the Cable Shrug work?
The Cable Shrug primarily targets the traps, with the shoulders as the main supporting muscle group.
What equipment do I need for the Cable Shrug?
The Cable Shrug is done with a cable.
What's a good alternative to the Cable Shrug?
If you don't have access to a cable, the Scapula Dips targets the same traps using body weight instead.