Cable Shrug
The Cable Shrug primarily works the Trapezius (Upper), with secondary activation of the Levator Scapulae, Trapezius (Middle) and stabilizer support from the Erector Spinae. It is a cable isolation exercise at intermediate difficulty.
The Cable Shrug is an intermediate isolation exercise performed with cable, following a isolation movement pattern. It primarily targets the Trapezius (Upper), with secondary engagement of the Levator Scapulae, Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A cable isolation pull exercise targeting the Trapezius (Upper).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Isolation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Trapezius (Upper) |
| Secondary | Levator Scapulae, Trapezius (Middle) |
Muscles Worked
The Trapezius (Upper) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Levator Scapulae, and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
How to Perform
Preparation
- Stand facing low pulley and grasp cable bar with shoulder width or slightly wider overhand grip.
- Stand close to pulley.
Execution
- With arms straight, elevate shoulders as high as possible.
- Lower and repeat.
Comments
- Since this movement becomes more difficult as full shoulder elevation is achieved, height criteria for shoulder elevation may be needed.
- For example, raising shoulders until slope of shoulders becomes horizontal may be considered adequate depending upon individual body structure and range of motion with lighter weight.
- Also seeROM CriteriaandShoulder Shrug Errors.
Tips & Common Mistakes
- Use a full range of motion — partial reps reduce stimulus on the target muscle.
- Slow down the eccentric (lowering) phase for greater time under tension.
- If you need to swing or cheat, the weight is too heavy — reduce and focus on form.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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