15 Minutes Advanced Traps Workout with Cable Machine
A 15 minutes strength workout targeting your traps using cable machine equipment. 3 exercises, 14 total sets, designed for advanced lifters.
15 Minutes
Duration
14
Total Sets
3-6 reps
Rep Range
~245
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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
- Attach a straight bar to a low cable and stand close to the machine.
- Pull the bar up along your body by leading with your elbows — they should point to the ceiling.
- Stop when your elbows reach shoulder height to avoid impingement.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.