How to Do Cable Shrug-Ins: Form and Benefits Guide
Master the cable shrug-in with our expert guide. Learn the proper technique to build a thicker, stronger upper back and improve your posture.
How to Perform
- Position the dual pulleys at the lowest setting and attach D-handles to each side.
- Stand in the center of the machine with your feet shoulder-width apart and grasp the handles so your arms are extended downward and slightly outward.
- Maintain a slight lean forward from the hips while keeping your chest upright and your core engaged.
- Shrug your shoulders upward and inward toward your ears following the diagonal line of the cable tension.
- Hold the peak contraction for one second to maximize muscle fiber recruitment.
- Lower the weight slowly to the starting position while maintaining tension on the traps.
- Complete the movement without allowing your head to jut forward or your elbows to bend.
Common Mistakes
- Bending the elbows to pull the weight up instead of using the shoulders
- Rolling the shoulders in a circular motion which adds unnecessary joint stress
- Using excessive momentum or jerking the weight from the bottom
- Protruding the chin forward during the upward phase of the lift
Muscles Worked
Primary movers
- Trapezius
Stabilizers
- Levator Scapulae
- Forearms
- Rhomboids
Related Guides
- 1-Arm Half-Kneeling Lat Pulldown — Back
- Alternating High Cable Row — Back
- Alternative DB Gorilla rows — Back
Trapezius · Back