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Cable Shrug
Beginner - Strength - Isolation
Targeted Muscle Group
Back
Recommended Equipment
Machine - Strength
How to do it
The cable shrug is an effective exercise for targeting the trapezius muscles, particularly the upper traps. Here’s a step-by-step guide to performing the cable shrug correctly:
Set Up the Machine:
Attach the desired handle to the cable row machine. Adjust the seat and chest pad (if available) so that you can reach the handle comfortably without overextending.
Starting Position:
Sit down on the machine with your feet securely placed on the footrests. Your knees should be slightly bent.
Grasp the handle with both hands, using an overhand or neutral grip (palms facing each other). Sit with a straight back and slight lean forward from the hips, keeping your chest up and core engaged.
Executing the Row:
Pull the handle towards your torso, leading with your elbows. Your elbows should stay close to your body. As you pull, squeeze your shoulder blades together and keep your back straight. Avoid using your lower back to pull; focus on using your upper and middle back muscles.
End Position:
Pull the handle until it reaches your torso, typically around the lower chest or upper abdomen. Hold this position for a brief moment to maximize the contraction in your back muscles.
Return to Starting Position:
Slowly extend your arms and return the handle to the starting position, maintaining control of the weight throughout the movement. Keep your back straight and avoid rounding your shoulders as you return to the start.
