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Cable Shrugs

TrapsCableBeginnerIsolation
Cable Shrugs — start position
Start
Cable Shrugs — finish position
Finish
Muscles worked
PrimaryTraps

How to do it

  1. 01

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

  2. 02

    Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.

  3. 03

    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.

  4. 04

    Lower the bar back to the original position.

  5. 05

    Repeat for the recommended amount of repetitions.

In the app

Cable Shrugs appears when you own a cable stack and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have a cable stack

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With machine

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