Cable Shrug
Cable Shrug fits between vertical and horizontal pulls, and unbroken cable tension keeps the focus on strength you can feel outside the gym.
How to do Cable Shrug
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
- Keeping your arms straight, shrug your shoulders up towards your ears.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Cable Shrug Sets and Reps by Goal
Strength
3 sets of 5-6 reps with 2-3 minutes of rest. Move the pin one plate once the last rep feels easy.
Hypertrophy
3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top.
Endurance
2-3 sets of 15-18 reps with 45-60 seconds of rest. Stretch the return phase before adding weight.
Common Cable Shrug Mistakes
Letting the stack touch down between reps
Stop just short of the stack so tension never resets.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Cable Shrug
Swap Cable Shrug For
Cable Shrug — Frequently Asked Questions
How do you do the Cable Shrug?
Stand facing the cable machine with your feet shoulder-width apart. Grasp the cable handles with an overhand grip and let your arms hang down in front of you. Keeping your arms straight, shrug your shoulders up towards your ears. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Shrug work?
The Cable Shrug primarily targets the traps. It is classified as a back exercise and is performed with a cable machine.
How many sets and reps of the Cable Shrug should I do?
For muscle growth: 3 sets of 10-12 reps with 90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Shrug good for beginners?
Yes. The Cable Shrug is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Cable Shrug?
Try the Lever Gripless Shrug, Dumbbell Incline Shrug or the Scapular Pull-up. Each trains the traps with a similar movement pattern, so you can swap based on the equipment you have available.
