Lying Cable Shrugs

Exercise Summary
Primary Muscle(s) Traps
Secondary Muscle(s) None
Equipment Cable
Emphasis Isolation
Type Pull

Lying Cable Shrugs Instruction

  • Be seated at a cable row machine.
  • Grab the straight-bar attachment with an overhand grip, at shoulder-width.
  • Lie back away from the machine.
  • With passive arms, lift (shrug) your shoulders straight up, think about bringing your traps to your ears.
  • Lower the weight to the starting position.
    • Keep constant tension on the cable, never 'drop' the weight.


  • Keep your back pinned against the padding. Eyes always fixated toward the ceiling.
  • Focus on the isolation of the traps.
  • Refrain from using your arms to pull the bar up. The arms are merely a lever for your traps. 
  • Don't use momentum or excess movement to elevate the bar.
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