Cable Shrug

The cable shrug trains the upper traps with steady tension throughout the lift. Unlike dumbbells, the cable keeps pulling at the bottom of the rep, so you feel the stretch and the squeeze at both ends of the movement.

Beginner 💪 Traps Isolation Isolation
3
Sets
12–15
Reps
60 sec
Rest
Isolation
Type
🏋️ Cable
Cable Shrug — start and finish positionsSTARTFINISH
Cable
Traps Beginner Isolation
Add This Exercise to Your Workout →

Muscles Worked

Learn more in the Upper-back training guide →

Primary
Traps
Highlighted muscles

How To Perform

  1. 1 Attach a straight bar or two handles to a low pulley. Stand close to the stack and hold the bar at arm length in front of your thighs.
  2. 2 Keep your arms straight and your chest tall.
  3. 3 Shrug your shoulders straight up toward your ears as high as you can.
  4. 4 Hold for a second at the top, then lower slowly until the shoulders are fully relaxed.

Form Cues

  • ✓ Move straight up and down — do not roll your shoulders.
  • ✓ Keep your arms straight; the elbows should not bend to help.
  • ✓ Pause at the top rather than bouncing out of the bottom.

Common Mistakes

  • ✗ Rolling the shoulders forward or backward, which adds nothing for the traps.
  • ✗ Bending the elbows and turning the shrug into a curl.
  • ✗ Using partial reps because the weight is too heavy.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Cable Shrug, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Cable Shrug? These alternatives target the same muscles:

Dumbbell Shrug
Traps · Beginner
→
Barbell Shrug
Traps · Beginner
→
Machine Shrug
Traps · Beginner
→
Trap Bar Shrug
Traps · Beginner
→

Swap Cable Shrug for something else

Ranked by primary muscle, movement pattern and mechanics. Filter by the equipment you have:

Where This Exercise Fits

FAQ

How many sets of Cable Shrug should I do?▾
3 sets of 12–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for traps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Cable Shrug target?▾
Cable Shrug primarily targets the Traps.
Is Cable Shrug good for beginners?▾
Cable Shrug is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Cable Shrug, 60 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.