Cable Shrugs
Cable Shrugs are a shoulder exercise and primarily target the upper trapezius muscles. To a lesser degree, they also work the levator scapulae and the rhomboids.
Equipment
Cable
Exercise Rating
How good of an exercise is this with regards to hypertrophy?
Stretch
Overloading
Overall
Introduction
Cable Shrugs are a highly effective exercise designed to target the trapezius muscles, which play a crucial role in shoulder stability and upper back strength. Utilizing a cable machine for this movement offers a consistent and controlled resistance throughout the entire range of motion, making it an excellent choice for those aiming to enhance muscle hypertrophy in the upper back. By incorporating Cable Shrugs into your workout routine, you can achieve a more defined and powerful trapezius, contributing to better posture and overall upper body strength. This exercise is particularly beneficial for individuals looking to add variety to their shoulder and back training regimen while ensuring optimal muscle engagement and growth.Execution
How to Perform Cable Shrugs
Setup
- Attach a straight bar or rope attachment to the low pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the attachment with both hands using an overhand grip (palms facing your body).
- Stand upright with your arms fully extended and the cable taut.
Execution
- Inhale and brace your core.
- Shrug your shoulders upward towards your ears as high as possible, keeping your arms straight.
- Hold the top position for a brief moment, squeezing your trapezius muscles.
- Exhale and slowly lower your shoulders back to the starting position.
Finishing
- Complete the desired number of repetitions.
- Carefully release the attachment and step away from the machine.
- Perform any necessary stretches or cool-down exercises for the trapezius muscles.