45 Minutes Advanced Traps Workout with Cable Machine
A 45 minutes general fitness workout targeting your traps using cable machine equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
8-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Stand between two high cables or under a lat pulldown bar with arms fully extended overhead.
- Without bending the elbows, depress your shoulder blades — pull your shoulders away from your ears.
- Hold the depressed position for a two-count, then slowly allow the shoulders to elevate.
Stand between two high cable pulleys, gripping a handle in each hand.
Form cues
- Stand between two high cable pulleys, gripping a handle in each hand.
- Start with your shoulders shrugged up by the weight.
- Pull your shoulders down and back by depressing the scapulae.
Finish strong — take the last set close to failure.
Form cues
- Stand facing or between two low cables, holding the handles or a bar attachment.
- Shrug your shoulders straight up toward your ears.
- Hold the peak contraction for 2 seconds.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
Traps Training Tips
- *Heavy shrugs build the upper traps but neglect the mid and lower traps — add face pulls and prone Y-raises.
- *Hold the peak contraction for 1-2 seconds on shrugs instead of bouncing the weight.
- *Deadlifts and rack pulls are underrated trap builders — heavy isometric loading is very effective.
Get this traps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum general fitness results.