LiftSetsLiftSets / Exercises / Cable Shrugs
Cable Shrugs
Works the traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
traps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | cable |
|---|---|
| Level | beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears, no rolling.
- Pause at the top, lower slowly.
How to do it
- 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.
Other exercises for the traps
- Barbell Shrug
- Barbell Shrug Behind The Back
- Calf-Machine Shoulder Shrug
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log cable shrugs with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store