Cable Shrug
Also known as: cable shrugs, low cable shrug, standing cable shrug, cable bar shrug, cable trap shrug, cable machine shrug
- Secondary muscles
- Delts
- Body part
- Back
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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The cable's smooth, even resistance suits strict, controlled shrugging, and the pin-loaded stack makes small weight jumps and drop sets simple to run. Set the pulley low, step back far enough to clear the stack, and favor longer sets over maximal weight.
How to 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.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Hold the top for two seconds and lower for three.
Muscles worked
Common mistakes
- Rolling the shoulders — a circular motion does nothing extra and irritates the shoulder; move straight up and straight down.
- Bouncing out of the bottom — let the shoulders drop fully at the bottom, pause, then shrug up from a dead stop.
- Pulling the head forward — keep the chin tucked and the head neutral, since jutting the head forward shortens the range.
- Too heavy to squeeze — if you cannot hold the top for a full count, the weight is too heavy for the traps to actually contract.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Muscle growth | 3–4 × 10–15 | 60–90 s |
| Endurance / finisher | 2–3 × 15–20 | 45 s |
| Strength | Not ideal — pick a compound lift for the same muscle | — |
Shrugs go at the end of a back or shoulder session after the pressing and rowing. Superset them with a face pull or a rear delt fly on the same station.
Variations and alternatives
Similar exercises
Without cable
Easier and harder
Frequently asked questions
What muscles does the Cable Shrug work?
The Cable Shrug primarily works the traps. It also involves the delts, which assist the movement and stabilise the joints.
Is the Cable Shrug good for beginners?
Yes. The Cable Shrug is rated beginner: it uses a cable and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Cable Shrug?
If you cannot do the Cable Shrug, try the Barbell Shrug, the Dumbbell Shrug or the Incline Bench Dumbbell Shrug. Each of them trains the traps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Cable Shrug, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.