Shrug (Cable)

A trap isolation exercise using a cable machine for constant tension throughout the range of motion, performed by shrugging the shoulders straight up toward the ears while holding a cable bar or handles.

Instructions

1. Stand facing a cable machine with both pulleys set to the lowest position.
2. Attach a straight bar or use the handles, and grasp them with palms facing the body, hands about shoulder-width apart.
3. Let your arms hang straight down at your sides; do not bend your elbows throughout the movement.
4. Keeping your chest up and core braced, shrug your shoulders straight up toward your ears as high as possible.
5. Hold the top position briefly, squeezing the traps.
6. Lower your shoulders back down with control, allowing a slight stretch at the bottom.
7. Repeat for the prescribed number of repetitions.

Tips

• Keep your arms straight throughout — this is a pure trap isolation movement; bending the elbows reduces trap engagement.
• Move vertically: shrug straight up and down without rolling the shoulders forward or backward.
• The cable provides constant tension even at the bottom of the rep, unlike a barbell; take advantage of this by pausing at the bottom for a brief stretch.
• Use a controlled tempo on the way down to maximize time under tension.
• Avoid leaning forward or backward; maintain an upright posture throughout.
• A neutral or pronated grip both work; choose whichever allows the fullest range of motion.