Movement overview

Cable shrugs are an isolation exercise targeting the trapezius muscles. This exercise uses a cable machine to provide constant tension throughout the movement, effectively engaging the upper back and shoulders. It is ideal for building strength and size in the trapezius muscles.

Step-by-step cues

1. Stand facing a low pulley cable machine with your feet shoulder-width apart.
2. Attach a straight bar or rope handle to the low pulley.
3. Grasp the handle with both hands, using an overhand grip, and stand upright with your arms fully extended.
4. Keep your back straight and core engaged throughout the exercise.
5. Lift your shoulders towards your ears in a shrugging motion, squeezing your trapezius muscles at the top of the movement.
6. Hold the contraction for a moment before slowly lowering your shoulders back to the starting position.
7. Repeat for the desired number of repetitions.

Technical tips

• Focus on using your trapezius muscles to lift the weight, avoiding assistance from your arms.
• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid rolling your shoulders forward or backward; move them straight up and down.
• Maintain a neutral head position, looking straight ahead throughout the exercise.
• Start with a lighter weight to ensure proper form and gradually increase as you become more comfortable.