Cable Shrug
Shrug the low-cable bar or handles straight up, pausing at the top for constant trap tension.
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See your setup in four steps
Demo video from YouTube, played in its own player.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the traps, for when the cable is taken or you want a change.
Questions
- What muscles does the Cable Shrug work?
- The Cable Shrug mainly works the traps.
- What equipment do you need for the Cable Shrug?
- A cable.
- How many sets and reps of the Cable Shrug?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Cable Shrug?
- Barbell Clean High Pull, Barbell Muscle Snatch and Barbell Snatch High Pull work the same main muscle.
Program it for your clients
Coaches add the Cable Shrug to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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