cable-shrug
Stand tall facing a cable machine with a straight bar or two D-handles attached to low pulleys. Grasp the bar with an overhand grip, hands shoulder-width apart, or hold a D-handle in each hand.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- trapezius (upper fibers)
Secondary muscles
- levator scapulae
- rhomboids
Target muscles
- shoulder
- back
How to perform
- 1
Stand tall facing a cable machine with a straight bar or two D-handles attached to low pulleys.
- 2
Grasp the bar with an overhand grip, hands shoulder-width apart, or hold a D-handle in each hand.
- 3
Keep your arms straight and shoulders relaxed, allowing the weight to pull them down slightly.
- 4
Exhale and elevate your shoulders straight up towards your ears, squeezing your upper traps.
- 5
Hold briefly at the top, then slowly lower your shoulders back to the starting position with control.
- 6
Avoid rolling your shoulders or using momentum throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
