How to do a Cable Shrugs
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Cable Shrugs
Target muscles worked
Instructions for Proper Form
This exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Place the pulleys to the lowest position, and grasp a handle in each hand with an overhand grip.
- Position yourself in the in the center of the cable crossover machine, and stand with your feet roughly shoulder width apart, and a slight bend in your knees.
- Engage your traps to raise your shoulders towards your ears.
- Hold this position for a moment before slowly returning to the starting position while maintaining tension in your traps.
Weight & 1 Rep Max Calculator
Average Cable Shrugs standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps60lbs75lbs
- advanced8reps70lbs90lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Cable Shrugs
1. Dumbbell Shrug
97.5 mSCORESWAPPED 4,296 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Cable Upright Row
89.4 mSCORESWAPPED 1,334 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
3. Barbell Shrug
92.2 mSCORESWAPPED 1,228 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
4. Dumbbell Upright Row
90.7 mSCORESWAPPED 1,146 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
5. Upright Row
94.8 mSCORESWAPPED 889 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
6. Smith Machine Shrug
78.9 mSCORESWAPPED 840 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.
7. Hammerstrength Shrug
59.7 mSCORESWAPPED 614 TIMESA machine-based variation of the standard shrug. Using a Hammerstrength Machine restricts your range of motion, and forces you to move the weight on a set path. This helps stabilize the movement, allowing you to focus on exertion or form improvement.
8. Barbell Behind The Back Shrug
58.8 mSCORESWAPPED 413 TIMESBarbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.
9. Trap Bar Shrugs
50.5 mSCORESWAPPED 373 TIMESThis compound exercise targets the upper back, traps, and forearm grip strength. It utilizes the trap bar for a more natural hand position, offering a safer alternative for individuals with shoulder or wrist issues. Trap Bar Shrugs are effective for improving overall pulling strength and power, making them a suitable addition to any strength program.
- Intermediate
- Trapezius
- Trap Bar
10. Smith Machine Behind the Back Shrug
54.5 mSCORESWAPPED 301 TIMESA variation of the shoulder shrug using a Smith machine with the barbell behind the body. This targets the upper traps and rear deltoids effectively, enhancing overall shoulder development. The Smith Machine's guided motion ensures stability, allowing for heavier loads with reduced risk of injury.