Cable Shrugs
The Cable Shrugs is a beginner cable machine exercise that works the Traps. Follow the steps below.
Target musclesTraps
EquipmentCable Machine
LevelBeginner
How to do the Cable Shrugs
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.