Traps and neck
Cable Shrug
The Cable Shrug is a strength exercise on a cable machine for your traps. Share of the load in the Zulta muscle model: upper traps 68%, mid traps 12% and forearm flexors 8%.
Also known as: cable shrug (bar)
How to do it
- Set a pulley at its lowest position and clip on a straight bar.
- Stand facing the machine, close to it, and grip the bar overhand at shoulder width.
- Stand tall with the arms straight and the bar in front of the thighs.
- Shrug the shoulders straight up toward the ears.
- Lower the shoulders slowly until the arms hang long.
Tips
- The cable keeps tension at the bottom, so let the shoulders stretch down fully.
- Keep the arms straight and relaxed; the shoulders do the lifting.
- Hold the top for one second.
Common mistakes
- Bending the elbows to pull the bar up.
- Letting the cable pull the body forward.
- Rolling the shoulders in circles.
Muscles worked by the Cable Shrug
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.
Cable Shrug alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Cable Shrug work?
Mainly the upper traps. The mid traps assist.
Is the Cable Shrug good for beginners?
Yes. The Cable Shrug is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Shrug?
For example the Dumbbell Shrug, Dumbbell Shrug (Seated) and Machine Shrug. They train mostly the same muscles, some with different equipment.
How do you make the Cable Shrug harder?
Add weight or reps, or move on to the Power Shrug and Rack Pull Shrug.
Sources
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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