Cable shrug
- Stand centered between two low pulleys, grab the handles with a neutral grip (palms facing in), and stand tall with your arms fully extended.
- Shrug your shoulders straight up toward your ears as high as possible, keeping your arms straight and your core braced.
- Slowly lower the handles back to the starting position, feeling a deep stretch in your traps before starting the next rep.
Tips
- Keep your arms straight throughout the movement so the shrug is driven entirely by your shoulders rising, not by any bend at the elbows.
- At the top of each rep, pause briefly with your shoulders raised as high as they will go before lowering with control.
- Lower the handles far enough to feel a clear stretch in the trapezius at the bottom before beginning the next rep.
Common mistakes
- Bending the elbows during the upward phase turns the movement into a partial pull rather than a shrug, so keep the arms straight from start to finish.
- Rolling the shoulders forward or backward instead of lifting them straight up changes the direction of the movement away from the intended vertical path.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
