The cable shrug is an exercise targeting the traps, as well as hitting the shoulders and upper back. Cables allow for lighter loading which is beneficial for higher-rep sets.
Advantages:
- Builds the traps for aesthetic and strength purposes
- Works the shoulders through a full range of motion with good posture
- Cables allow for constant tension on the muscles
Also Known As:
Exercise Data
Type: Strength
Main Muscle Worked: Chest
Other Muscles: Abdominals, Shoulders, Triceps
Equipment: Kettlebells
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push
Traps
Directions:
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- 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.
- Lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one side at a time.
Cable Shrugs Images
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