Cable shrug

• The cable shrug is an effective exercise for targeting the traps, deltoids, and upper back, and is especially beneficial for those looking to do higher-rep sets with lighter loading.
• The cable shrug starts with the arms extended and palms facing down, and requires slowly lifting the shoulders up towards the ears and holding the contraction for a few seconds before lowering back down.
• Different variations of the cable shrug allow the user to target different areas of the upper back and traps, and using cables for the shrug exercise helps to prevent overloading the muscles.
• Cable shrugs are a great exercise for sculpting the upper back and traps, and can be done with lighter weight and higher reps to maximize the muscle-building benefits.
• By keeping the motion slow and controlled, muscles remain engaged and the best results are achieved.

1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
4. Lower the bar back to the original position.
5. Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with bands, barbells or dumbbell. You can also use a single handle and work one side at a time.

1. Start by grasping a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand grip.
2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
3. Exhale and lift the bar by elevating your shoulders as high as possible. Hold the contraction at the top for a second.
4. Make sure to keep your arms extended at all times and avoid using your biceps to lift the bar. Only your shoulders should be moving up and down.
5. Slowly lower the bar back to the original position.
6. Repeat the exercise for the recommended amount of repetitions.

• Try performing the cable shrug with bands, barbells, or dumbbells for added variety.
• You can also use a single handle and work one side at a time to target specific areas of the upper back and traps.

1. Ensure proper form: Grasp the cable bar attachment with a shoulder-width or slightly wider overhand grip, and stand erect close to the pulley with arms extended in front of you. Keep the arms extended at all times and refrain from using the biceps to lift the bar.
2. Start with lighter weight: Since the cable shrug is best suited for higher-rep sets with lighter loading, start with a weight that allows you to perform the exercise with proper form and without straining your muscles.
3. Control the motion: Lift the shoulders up towards the ears slowly and in a controlled manner. Avoid jerking or swinging the weight, as this can lead to injury.
4. Hold the contraction: When lifting the bar, hold the contraction at the top for a second to fully engage the targeted muscles. This will help to maximize the muscle-building benefits.
5. Lower the weight properly: Lower the bar back to the original position in a controlled manner, without letting it drop or bounce. This will help to maintain tension in the muscles and prevent any sudden strain.
6. Choose variations wisely: If you want to target different areas of the upper back and traps, you can try different variations of the cable shrug. However, ensure that you are comfortable and have mastered the basic form before attempting advanced variations.
7. Listen to your body: Pay attention to any discomfort or pain during the exercise. If