Cable Shrug

Upper TrapsCable Machine

Target your upper traps with constant cable tension. This exercise strengthens the shoulder girdle with minimal axial loading on the spine.

How to do it

1Stand tall between the low pulleys of a crossover machine and grab the handles with an overhand grip.

2Stand tall, roll your shoulders down, and keep a soft bend in your elbows.

3Shrug your shoulders straight up toward your ears without bending your arms.

4Pause at the top for one second, squeezing your traps.

5Slowly lower your shoulders back to the starting position under full control.

Common mistakes

Rolling your shoulders at the top puts unnecessary and dangerous strain on the shoulder joints.

Bending your elbows engages your biceps and reduces trap activation.

Jerking your torso uses momentum to lift the weight, taking tension off the target muscles.

Breathing

Exhale as you shrug your shoulders up and inhale as you lower them under control.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.