Cable Shrug

Pro Tip

This movement will benefit from you performing it slowly, try to drag out the length of each rep by lowering the barbell back down slowly each time.

How To

  1. Stand upright, holding the bar slightly less than shoulder-width apart with an overhand grip.
  2. Keeping your arms straight, exhale and raise your shoulders with a shrugging motion to lift the bar.
  3. Continue to raise the bar until you are no longer able to lift it through shrugging alone.
  4. Inhale and lower the bar, returning to the starting position.

Primary Muscle Groups

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Equipment

Lat Bar

There are several types of lat bars, but you can use them interchangeably.

Single Pulley Tower

If unavailable, you can go to a machine with two towers instead. If you do this, just use one of the two towers.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Cable Upright Row
Rope Face Pull
Cable Shrug

Alternatives

Exercises that target the same primary muscle groups with different equipment

Incline Barbell Row
Dumbbell High Shrug
Wide Grip Barbell Upright Row
Smith Machine Shrug
Shrug
Cable Crossover Reverse Fly
Reverse Fly Machine With Overhand Grip
Reverse Fly Machine With Parallel Grip
Band Reverse Fly
Cable Crossover Row
EZ Bar Upright Row