Muscles worked
Like other shrugs, the cable shrug mainly trains the upper part of your trapezius and the levator scapulae. What sets it apart is that the cable pulls down and slightly forwards from the pulley at the floor, rather than straight down as with free weights. Your trunk works a little to keep you upright against that pull. The cable gives smooth, even resistance, and the weight stack makes it quick to change the load between sets. With a single handle you can also work one arm at a time, which makes it easy to compare your sides.
Common mistakes
- The pulley is set too high. Higher up, the cable pulls more forwards than down, so the resistance works in the wrong direction for a movement that goes straight up. Set the pulley at its lowest position.
- Lifting the bar forwards. With the cable in front of you, it is easy to raise the bar a little forwards, almost like a front raise. Keep it close to your thighs and let it travel straight up.
- Your head drops. It is tempting to look down at the bar, which bends your neck on every rep. Keep your eyes forward and your neck long.
Variations and alternatives
- The dumbbell shrug when the cable is busy and you want the same simple set-up with free weights.
- The Smith shrug when you want to lift heavier than the stack allows.
- The face pull at the same cable station, with the pulley at face height, for your rear shoulders and upper back.
Sets and reps
The cable suits moderate weights and slightly higher reps. 10 to 15 reps over three sets is a good plan for building muscle, and 15 to 20 reps works for endurance. Many weight stacks run out before strong traps do, and then a bar is the better choice for heavy sets. The guide to sets and reps explains how to choose.
To keep progressing once the stack starts to feel light, work one arm at a time with a single handle, so each side gets the full weight. Otherwise add reps first and move up the stack once every set reaches the top of the range. Both routes are progressive overload.