TrapsForearmsCable Machinebeginner
Cable Shrug
Cable shrugs provide constant tension throughout the full range of motion, unlike free weights where tension varies. They are excellent for controlled, high-rep trap work.
How to Perform
1
Stand facing or between two low cables, holding the handles or a bar attachment.
2
Shrug your shoulders straight up toward your ears.
3
Hold the peak contraction for 2 seconds.
4
Lower slowly, fighting the cable tension.
5
Keep your arms straight and core braced.
Common Mistakes to Avoid
Moving too fast without holding the contraction.
Rolling the shoulders instead of going straight up and down.
Leaning forward or backward.
Muscle Activation
Traps85%
Forearms15%
Variations
Behind-the-Back Cable Shrug
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