How to do the Cable Shrugs
Primary: Traps · also works Shoulders, Upper Back.
Cable Shrugs are an isolation exercise focusing primarily on the trapezius muscles. This exercise is performed using a cable machine, allowing for a smooth and controlled motion. It's particularly effective at building the traps and improving overall shoulder stability and posture. Suitable for all fitness levels, cable shrugs help enhance upper body strength and can be incorporated into various training programs.
Step by step
- 1
Set the cable pulley to a low position and attach a straight or EZ bar handle.
- 2
Stand facing the machine with your feet shoulder-width apart and grasp the handle with both hands.
- 3
Keeping your arms straight, shrug your shoulders up towards your ears, hold for a moment, and slowly lower them back to the start position.
Coaching cues
- Keep your arms straight throughout the movement to avoid using your biceps.
- Focus on squeezing your traps at the top of the movement for maximum contraction.
- Use a controlled motion to prevent momentum from reducing the effectiveness of the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Cable Shrugs alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Cable Shrugs work?
Primary: Traps. Secondary: Traps, Shoulders, Upper Back
How many sets and reps of Cable Shrugs should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Cable Shrugs?
Same movement pattern, different equipment: Band Upright Row, Barbell Shrug, Dumbbell Shrug, Kettlebell Upright Row, Upright Row, Smith Machine Shrugs.
Is the Cable Shrugs good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.