Cable Shrugs
The Cable Shrugs primarily targets your Traps. It requires cable and is best suited to beginner lifters.
Beginner level · Equipment: Cable · Isolation · Pull
Primary muscles: Traps
How to perform Cable Shrugs
- Step 1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Step 2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- Step 3. 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.
- Step 4. Lower the bar back to the original position.
- Step 5. Repeat for the recommended amount of repetitions.
Sample sets & reps for Cable Shrugs
- Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
- Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
- Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Traps exercises
- Barbell Shrug — barbell
- Barbell Shrug Behind The Back — barbell
- Calf-Machine Shoulder Shrug — machine
- Clean Shrug — barbell
- Dumbbell Shrug — dumbbell
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