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Cable Shrug: starting position Cable Shrug: end position

Shrug & High Pull · Traps & mid back

Cable Shrug

A shrug & high pull exercise that works the traps & mid back. Beginner level, using cable.

BeginnerCableGym

Muscles worked

Upper traps.

Setup and loading

Overhand grip at shoulder width.

How to do the cable shrug step by step

  1. Grab the low pulley bar in front of you.
  2. Shrug your shoulders toward your ears.
  3. Hold and lower slowly.

Form cues

  • Arms straight
  • Constant tension

Common mistakes

  • Moving your elbows
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Sets and reps for your goal

Hypertrophy

3 x 10-15 · rest 60 s

3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.

Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.

A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.

Check your form

Film yourself from the side or ask someone to watch, then tick what you get right.

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Sports it suits

BodybuildingBoxing & Combat

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