Cable Shrugs

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s) -
Equipment Cable
Emphasis Isolation
Type Pull

Cable Shrug Instructions

  • Set both attachments to the lowest setting with free-handles attached.
  • Position your feet in an athletic stance slightly outside shoulder-width. Your knees are slightly bent and toes pointed straight ahead.
  • The core is braced and engaged. Shoulders are pinned back and eyes fixed straight ahead.
  • Grab each handle, resting at your sides, hands in a neutral position.
  • With passive arms, lift (shrug) your shoulders straight up, think about bringing your traps to your ears. Pause to hold the contraction.
    • Refrain from using your arms to pull the bar up. The arms are merely a lever for your traps. 
    • The handles remain at your sides, don't let them drift in front or behind you. Maintain that initial, neutral hand position.
  • Lower to the starting position. 
    • Don't lose your strong posture as you lower the weight.


  • Don't use momentum or excess movement to elevate the weight. 
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