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Cable Shrug

Traps ForearmsUpper back Isolation Cable machine
Demo (loops)

How to do it

Starting position

  1. Attach a straight bar to the low pulley.
  2. Stand with your feet hip-width apart and grip the bar.
  3. Keep your upper body straight and look straight ahead.

Movement

  1. Shrug your shoulders up as if trying to touch your ears.
  2. Pause briefly at the top.
  3. Slowly lower your shoulders and return to the starting position.

Breathing

Exhale as you raise your shoulders, and inhale as you lower them.

Trainer tips

  • Grip the low pulley bar and stand
  • Raise your shoulders while maintaining tension
  • Stretch your traps fully as you lower

Cautions

  • Rolling your shoulders strains the joints, so move only vertically.
  • Straining your neck with heavy weight can cause pain, so use a lighter weight.
  • Leaning the body back
  • Bouncing with momentum

Exercise info

Primary musclesTraps
Secondary musclesForearms · Upper back
EquipmentCable machine
Movement patternIsolation
Rep range12–15 reps
2 similar exercises

Representative exercise: Cable Shrug

How GYMKC sets the weight for this exercise

For example, if you do 12 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 62.6 kg.

With the cable machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 12–15 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Cable Seated Neck Extension (with Head Harness)HarderCable Incline Y Raise Wrist Straps with Back SupportHarderDumbbell ShrugSimilar exerciseMachine ShrugSimilar exerciseBarbell ShrugSimilar exerciseBarbell Decline ShrugSame muscle · different equipmentBand ShrugSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.