Shoulders / Beginner / Isolation (single joint)

Cable Shrug

A standing low-pulley shrug that elevates the shoulder blades to build the upper traps.

At a glance

Primary

Upper traps

Secondary

Forearms & grip

Equipment

Cable station

Movement pattern

Shrug, Grip

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Attach a straight bar to a low pulley and stand facing it.
2. Hold the bar overhand in front of your thighs with arms straight.
3. Shrug your shoulders straight up toward your ears.
4. Hold briefly, then lower slowly.

Tips

• Do not roll the shoulders.
• Keep the arms straight.

Common mistakes

• ✗ Rolling the shoulders in circles.

  Why it hurts: Rolling under load grinds the shoulder joint and adds nothing for the traps.

  ✓ Instead: Lift straight up toward the ears, pause, and lower straight down.

• ✗ Chin pokes forward.

  Why it hurts: The neck strains under the load.

  ✓ Instead: Keep the chin tucked, as if holding an egg under it.

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