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Best Advanced Trapezius Workouts With Cable Machines

Jump to:3 Workouts2 Best Exercises

About

Cables are a highly versatile type of equipment that provide unique benefits through adjustable resistance directions.

They allow for the attachment of diverse handles, enabling customization of exercises to specifically activate the targeted muscle groups.

Advanced-level exercises incorporated here involve complex movements requiring more than four years of weightlifting experience to perform safely and effectively.

These challenging routines often include higher repetitions and weight, tailored to experienced individuals.

The trapezius, located in the upper back between the shoulders, is the primary focus, complementing many back exercises but isolated effectively in movements such as shrugs.

By integrating these components, this workout is designed to optimize traps development and overall upper back strength.

The 2 Best Advanced Trapezius Exercises with Cable Machines

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Cable Shrugs

    Cable Shrugs demonstration video — proper form for this exercise.
    SETS LOGGED
    234,030
    Trapezius Strength
    98 mScore
    Trapezius
    Photo of Crossover Cable
    Crossover Cable

    Cable shrugs are an exercise that targets your trapezius muscles using a cable machine. This variation keeps constant tension on your muscles, making it effective for building strength in your traps.

    How to do it

    1. Set the pulleys to the lowest position.
    2. Grab a handle with each hand, using an overhand grip.
    3. Stand in the center of the cable machine with your feet shoulder-width apart and knees slightly bent.
    4. Lift your shoulders towards your ears, engaging your traps.
    5. Hold for a moment, then lower your shoulders back down slowly while keeping tension in your traps.
    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 2. Cable Upright Row

    Cable Upright Row demonstration video — proper form for this exercise.
    SETS LOGGED
    535,737
    Trapezius Strength
    87 mScore
    Trapezius
    Photo of Hi-Lo Pulley Cable
    Hi-Lo Pulley Cable

    The Cable Upright Row is a resistance exercise that strengthens your shoulders and upper back. Using a cable allows for better control and constant tension, making it effective for building muscle and strength.

    How to do it

    1. Set the cable to its lowest position.
    2. Stand with your feet shoulder-width apart and grip the bar with your palms facing down.
    3. Pull the bar towards your chest, keeping your elbows above your shoulders and close to your body.
    4. Slowly return the bar to the starting position and repeat.
    Sets, Reps, Weight
    1
    8reps
    50lbs
    2
    8reps
    50lbs
    3
    8reps
    50lbs
    Full Video & Instructions