Cable Shrugs
How to do the Cable Shrugs
- 1
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- 2
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
- 3
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.
- 4
Lower the bar back to the original position.
- 5
Repeat for the recommended amount of repetitions.
How to program the Cable Shrugs
Sets and reps
As an isolation movement, the Cable Shrugs is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Cable Shrugs is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cable Shrugs into a plan
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Frequently asked questions
What muscles does the Cable Shrugs work?
The Cable Shrugs primarily targets the Traps.
What equipment do I need for the Cable Shrugs?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Cable Shrugs should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
