Cable shrug
Also called low-cable shrug, cable shoulder shrug.
What is a cable shrug?
A cable shrug trains shoulder-blade elevation with resistance from a low pulley. Hold the attachment in front of your thighs with straight arms, raise the shoulders toward the ears and lower them under control. The upper trapezius is the main target.
How do you perform a cable shrug?
Set up
- Attach a straight or gently curved bar to a low pulley and stand tall facing the machine with the bar in front of your thighs.
- Hold the bar overhand, straighten the arms, brace the torso and let the shoulders settle without rounding forward.
Execution
- Raise both shoulders straight up as high as you can without bending the elbows or moving the head forward.
- Pause briefly at the top without rolling the shoulders.
- Lower the shoulders under control until they settle, keeping the attachment close and the weight stack quiet.
Common mistakes
Rolling the shoulders
The loaded action is elevation. Circling adds motion without improving the top position.
Bending the elbows
Use less load and let the hands act as hooks so the shoulder blades create the movement.
Bouncing the weight stack
Pause at the bottom and begin each repetition from still shoulders instead of using torso momentum.
Where it fits in a session
Use after heavier pulling or as direct trapezius work near the end of an upper-body session.
Use the same pulley height, grip and pause standard when comparing logged loads.
Muscles worked
Primary
Secondary
Schematic surface view. Some muscles are partly visible or not shown.
The upper trapezius and levator scapulae elevate the shoulder blades. The forearm flexors hold the attachment rather than raising the shoulders.
Variations
- Rope cable shrug — Uses a rope attachment so the hands can sit beside the body.
- Single-arm cable shrug — Uses one handle and trains one side at a time.
Related tools
Frequently asked questions
What muscles do cable shrugs work?
The upper trapezius is the main target, with levator scapulae assisting shoulder-blade elevation. The forearms hold the attachment.
Should you roll your shoulders?
No. Raise the shoulders straight up and lower them on the same path.
How high should you shrug?
Raise the shoulders as high as you can while the elbows remain straight, the head stays stacked and the torso does not bounce.
Can you use a rope attachment?
Yes. A rope can place the hands closer to the sides, but the action stays the same: straight arms and shoulders moving up and down.