How to do the Cable Shrug
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.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
The upper traps lift and rotate your shoulder blades. Shrugs, heavy carries and pulls from the floor build them.
Alternatives
Same muscles, similar movement: swap in one of these if the Cable Shrug doesn’t suit your gym or your joints.
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