How to do the Cable Shrug
Cable Shrug is an intermediate single-joint isolation pulling exercise targeting the Traps in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Shoulders.
Cable Shrug demonstration · © GymiaFit
Cable Shrug at a glance
- Primary muscles
- Traps
- Secondary muscles
- Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Isolation (single-joint)
- Force
- Pull
Cable Shrug step by step
- 1Stand facing the cable machine with your feet shoulder-width apart.
- 2Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
- 3Keeping your arms straight, shrug your shoulders up towards your ears.
- 4Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- 5Repeat for the desired number of repetitions.
Cable Shrug — questions
What muscles does the Cable Shrug work?
The Cable Shrug primarily targets the Traps. It also recruits the Shoulders as secondary movers.
What equipment do I need for the Cable Shrug?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Shrug suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Shrug?
Barbell Shrug, Lever Gripless Shrug, Lever Gripless Shrug V. 2 train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Shrug demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.