Cable Shrugs
Cable Shrugs is a strength – cable-resisted scapular elevation exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Levator scapulae, Forearm gripping muscles
- Exercise type
- Strength – cable-resisted scapular elevation
Exercise technique
- Attachment
Connect a straight bar to the low pulley.
- Grip
Take an overhand grip at shoulder width or slightly wider.
- Distance
Stand upright near the pulley with the cable in front.
- Arms
Keep elbows long and wrists aligned.
- Lift
Raise your shoulders straight upward to lift the bar.
- Pause
Hold briefly at the top.
- Lower
Slowly lower your shoulders while maintaining cable tension.
Key technique points
- Balance close to the cable line.
- Keep your legs still.
- Do not circle your shoulders.
- Keep your head over your torso.
- Do not curl your elbows.
- Finish descent without clashing plates.
Common mistakes
Leaning backward
Do not counter the forward cable pull by leaning through your lower back.
Curling the bar
Do not replace shoulder elevation with a biceps movement.
Rolling the shoulders
Do not make broad loaded circles instead of vertical elevation.
Jutting the chin
Do not crane your neck forward at the top.
Jumping from the knees
Do not accelerate the cable with leg momentum.
Releasing tension
Do not clash the plates at the bottom.
Frequently asked questions
Cable Shrugs: why is “Leaning backward” a mistake?
Do not counter the forward cable pull by leaning through your lower back.
Cable Shrugs: why is “Curling the bar” a mistake?
Do not replace shoulder elevation with a biceps movement.
Cable Shrugs: why is “Rolling the shoulders” a mistake?
Do not make broad loaded circles instead of vertical elevation.
Cable Shrugs: why is “Jutting the chin” a mistake?
Do not crane your neck forward at the top.
Cable Shrugs: why is “Jumping from the knees” a mistake?
Do not accelerate the cable with leg momentum.
Cable Shrugs: why is “Releasing tension” a mistake?
Do not clash the plates at the bottom.
What should I focus on when doing Cable Shrugs?
Balance close to the cable line. Keep your legs still. Do not circle your shoulders. Keep your head over your torso. Do not curl your elbows. Finish descent without clashing plates.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Calf-Machine Shoulder Shrug
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.