How does this differ from a standard barbell shrug?

While barbell shrugs focus on the upper traps by moving the weight vertically, the seated cable version pulls the scapula horizontally to target the mid-back and rhomboids.

Should I use a wide or narrow grip?

A narrow to shoulder-width grip is generally most effective for isolating the mid-traps and ensuring a comfortable line of pull.

Can I use straps for this exercise?

Yes, using lifting straps can be beneficial if your grip strength fails before your back muscles are fully fatigued.

Seated Cable Mid Trap Shrug Guide | Back Thickness

Learn how to master the seated cable mid trap shrug to build a thicker back and improve posture with our step-by-step strength coach guide.

How to Perform

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

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

Primary movers

Lats

Stabilizers

Mid Traps
Rhomboids
Rear Deltoids

Related Guides

Lats · Back