Skip to main content

Cable Shrug

Step by step instructions, muscle activation and variants for the Cable Shrug.

MediumTrapezius

About this exercise

The cable shrug isolates the trapezius muscles using a low-pulley cable machine, providing constant upward tension on the traps throughout the entire range of motion. The cable angle offers a slightly different stimulus compared to barbell or dumbbell shrugs, keeping tension even at the bottom position.

How to Perform

  • Attach a straight bar handle to the low pulley of a cable machine
  • Stand facing the machine with feet shoulder-width apart, grasp the bar with an overhand grip
  • Let the weight pull your shoulders down into a full stretch at the bottom
  • Shrug your shoulders straight up toward your ears, keeping your arms straight
  • Hold the top position for a moment, squeezing the traps
  • Slowly lower your shoulders back to the starting position and repeat
  • Keep your head neutral and avoid rolling your shoulders forward or backward

Muscle Activation

Primary
Trapezius

About the Cable Shrug

The Cable Shrug is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

Archer Pull-up

Bodyweight · Hard
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up

Bodyweight · Medium
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up Bent Knees

Bodyweight · Easy
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Australian Pull-Up on Bench

Bodyweight · Medium
Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest