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Last updated March 5, 2026
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Trapezius
Shrug (Cable)
Stand facing a cable machine with the handle at low position. Shrug your shoulders straight up toward your ears, squeezing at the top.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
upper traps
Secondary
mid trapsside shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
cable
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the cable pulley to the lowest position.
- Attach a straight bar or rope handle.
- Stand facing the machine with feet hip-width apart.
- Step 2Starting Position
- Grip the handle with both hands, arms fully extended.
- Stand upright with shoulders relaxed and down.
- Step 3Execution
- Shrug your shoulders straight up toward your ears without bending your elbows.
- Squeeze your traps hard at the top and hold for 1-2 seconds.
- Lower your shoulders back down under control.
- Maintain a tall posture throughout — do not lean forward.
- Step 4Tips
- Avoid rolling your shoulders — shrug straight up and down.
- The cable provides constant tension throughout the range of motion.
- Keep your arms straight — this is a shoulder elevation, not a pull.