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Traps

Cable Shrugs

Cable Shrugs (Start)Cable Shrugs (End)
LevelBeginnerEquipmentCableMechanicIsolationForcePull

A shrug performed with a low cable that targets the upper trapezius.

Strength
Primary musclesTraps

Energy burned

≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min

Estimate range 12–20 kcal (±25 %)

Muscle mass worked5 %
Effort during a set4.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Attach a straight bar to a low pulley and stand facing the stack.
  2. 2Grip the bar with an overhand grip at about hip width and stand tall.
  3. 3Keep your arms straight and your chest up.

How to perform

  1. 1Lift your shoulders straight up toward your ears.
  2. 2Pause for a moment at the top with your traps tight.
  3. 3Lower your shoulders slowly to the start.
  4. 4Keep your arms straight throughout.

Alternatives

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More with Cable

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