Cable Shrug

Technique

How to perform Cable Shrug

1. Attach single-handle grips to both pulleys of a narrow cable tower so the handles hang at about mid-thigh level.
2. Stand centered between the stacks, grasping the left handle with your left hand and the right handle with your right hand, then step back until the cables are taut and your arms hang straight down and out at roughly 45 degrees - aligned with your upper-trap fibers.
3. Brace your core, keep your chest tall, and roll your shoulders gently back; this is your starting position.
4. Exhale as you raise your shoulders straight up toward your ears along the line of the cables, squeezing your upper traps while keeping your elbows locked and wrists neutral.
5. Pause briefly at the peak contraction without leaning or shrugging your head forward.
6. Inhale as you lower your shoulders under control to the starting position, maintaining tension and preventing the weight stacks from touching.
7. Repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Trapezius.