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SEATED CABLE MID TRAP SHRUG
A precise isolation movement designed to build thickness in the mid-back and stability in the lower trapezius.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the cable row bench with your feet secured and a slight bend in your knees.
Grasp the handle with a neutral or overhand grip and extend your arms fully until you feel a stretch in your shoulder blades.
Maintain a tall, upright torso with a slight lean back to prevent the weights from touching the stack.
Pull your shoulder blades together and slightly downward without bending your elbows or pulling with your biceps.
Squeeze the mid-back muscles at the peak of the contraction for one full second.
Slowly release the tension and allow the cable to pull your shoulder blades forward into a full stretch.
Repeat the movement ensuring the arms remain straight throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to turn the shrug into a row
- Using excessive momentum by rocking the torso back and forth
- Shrugging the shoulders upward toward the ears instead of back and together
- Shortening the range of motion by not allowing the shoulder blades to fully protract
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.