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Best Trapezius Workouts With Cable Machines

Jump to:3 Workouts2 Best Exercises

About

Cables, as versatile fitness equipment, offer unique advantages for targeted muscle training.

By enabling resistance direction adjustment and incorporating specialized handles, cables provide customizable exercise options for specific muscle activation.

The trapezius, forming the upper back zone between the shoulders, plays a role in many back exercises and is effectively isolated using activities like shrugs.

This workout emphasizes enhancing trap strength and definition using cable machines, ensuring controlled movements and focused engagement of the targeted muscle group.

The 2 Best 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
    60lbs
    2
    8reps
    60lbs
    3
    8reps
    60lbs
    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
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions