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Best Trapezius Workouts With Cable Machines For Women

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About

Cable machines are versatile pieces of equipment offering unique benefits.

They provide adjustable resistance direction and compatibility with various handle attachments, enabling targeted muscle engagement.

The trapezius, located between the shoulders in the upper back, plays a key role in upper body functionality and is often targeted using exercises like shrugs.

While the fundamentals of these workouts are consistent across genders, they can be adjusted for average specifications (5'5", 140lbs, 34 years old) for women, acknowledging that individual abilities may vary.

Incorporating these exercises helps ensure efficient Traps activation and development, contributing to a well-rounded fitness program.

The 2 Best Trapezius Exercises with Cable Machines for Women

Ranked By

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
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    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
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Cable Machines for Women

Alternative Trapezius Workouts for Women