Cable Shrugs

Differentiation: Mechanics

This variation of a shrug is unique. Here is how: you use a cable machine | and hold the bar attachment at hip level. The cable machine applies the maximum amount of resistance applied to your upper trapezius muscles throughout the [rep].

Starting Position

To get into starting position, do this...

1) Locate a cable machine.

2) Set the pulley at its lowest setting.

3) Obtain a [straight] bar attachment.

4) Clip a bar attachment onto a low pulley hook on the cable machine.

5) Stand facing the cable machine.

6) Place your feet about shoulder-width apart for stability.

7) ...and grasp the bar with both hands - palms facing your body.

8) Allow your arms to hang down as you hold the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you shrug your shoulders upward

3) ...toward your ears.

4) Hold this position for a count of one second.

5) Then, inhale while gradually relaxing your shoulders

6) ...until your arms are again hanging straight down in front of you.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your head and back straight during the movement.

Keep your arms straight during the movement. Do not flex your arms or wrist while pulling.

Focus on doing the majority of the lifting with your traps, which will ensure that the exercise has the most effect.

Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.

Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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