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Cable Shrug

Cable Shrug

The Cable Shrug is a fantastic exercise that targets your trapezius muscles, also known as traps. This muscle group is located on the upper and middle part of your back and is responsible for shoulder elevation and scapular retraction. By including Cable Shrugs in your workout routine, you can effectively develop strong and well-defined traps. To perform the Cable Shrug, you'll need access to a cable machine at the gym. This exercise involves gripping the cable attachments and shrugging your shoulders in an upward motion while keeping your arms straight. The resistance provided by the cable machine allows for a controlled and effective workout for your traps. Cable Shrugs can be customized to fit your fitness level and goals. By adjusting the weight stack and choosing suitable cable attachments, you can increase or decrease the resistance to challenge your muscles accordingly. Focus on maintaining proper form throughout the exercise to maximize its benefits and reduce the risk of injury. Including Cable Shrugs in your routine can improve your overall posture, shoulder stability, and upper body strength. Moreover, strong traps not only enhance your physical appearance but also assist in various daily activities that involve lifting or carrying. Remember to incorporate the Cable Shrug into a well-rounded workout routine that targets all major muscle groups. If you're unsure about the proper technique or intensity, consider seeking guidance from a fitness professional for optimal results. So, grab those cables and get ready to build some impressive traps!


  • Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.
  • Grasp the handles of the cable machine with an overhand grip and fully extend your arms in front of you.
  • Keeping your arms straight and your shoulders relaxed, elevate your shoulders as high as possible.
  • Squeeze your shoulder blades together at the top of the movement and hold for a brief pause.
  • Slowly lower your shoulders back down to the starting position, resisting the weight of the cable.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise for better stability and control.
  • Focus on squeezing your shoulder blades together at the top of the movement to fully activate your upper traps.
  • Control the weight on the way down to avoid excessive momentum and to keep tension on the muscles.
  • Avoid shrugging your shoulders up towards your ears as this can lead to neck strain. Keep your shoulders relaxed and focus on moving the weight with your traps.
  • Warm up your shoulder and neck muscles before performing cable shrugs to prevent injury.
  • Gradually increase the weight over time to continuously challenge your muscles and promote growth.
  • Avoid using excessive weight that compromises your form and range of motion. Focus on proper technique and mind-muscle connection instead.
  • Consider using different grip attachments such as a V-bar or rope to target your muscles from different angles.
  • Incorporate cable shrugs into your overall shoulder and upper back routine for a well-rounded and balanced workout.
  • Ensure that you are breathing properly throughout the exercise, inhaling on the way down and exhaling on the way up.


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