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Traps and neck

Single Arm Cable Shrug

The Single Arm Cable Shrug is a strength exercise on a cable machine for your traps. Share of the load in the Zulta muscle model: upper traps 65%, mid traps 11% and forearm flexors 8%.

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time

How to do it

  1. Set a pulley at its lowest position and clip on a single handle.
  2. Stand side-on to the machine and take the handle in the hand nearer the pulley.
  3. Stand tall with the arm straight and the free hand on the hip.
  4. Shrug the working shoulder straight up toward the ear.
  5. Lower slowly until the shoulder is fully down, then switch sides after the set.

Tips

  • Keep the shoulders level at the start; do not lean toward the machine.
  • Let the cable pull the shoulder down into a full stretch at the bottom.
  • Hold the top for one second.

Common mistakes

  • Leaning the whole torso away to lift the handle.
  • Bending the elbow to pull the handle up.
  • Tilting the head toward the working shoulder.

Muscles worked by the Single Arm Cable Shrug

  • Upper traps Primary65%
  • Mid traps Secondary11%
  • Forearm flexors Minor8%
  • Obliques Minor4%
  • Side delts Stabilizer4%
  • Spinal erectors (lower back) Stabilizer4%
  • Rhomboids Stabilizer4%

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.

An offset load has to be resisted by the trunk. Lifting the shoulders straight up is scapular elevation, almost entirely upper traps, with the mid traps and grip holding the load.

Single Arm Cable Shrug alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Single Arm Cable Shrug work?

Mainly the upper traps. The mid traps assist.

Is the Single Arm Cable Shrug good for beginners?

Yes. The Single Arm 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 Single Arm Cable Shrug?

For example the Cable Shrug, Dumbbell Shrug and Dumbbell Shrug (Seated). They train mostly the same muscles, some with different equipment.

How do you make the Single Arm 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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