Shrug (Cable)
Complete guide to Shrug (Cable). Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Shrug (Cable)
Attach a straight bar to the low pulley of a cable machine and grab it with an overhand grip.
Stand tall facing the machine with your feet shoulder-width apart and arms straight.
Engage your abs and take a breath.
Shrug your shoulders straight up toward your ears, squeezing your traps at the top and exhale.
Slowly lower your shoulders back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |