Cable Lying Shrug
Complete guide to Cable Lying Shrug. Learn proper form, technique, and execution. Targets Back — Upper Back. Requires cable. Step-by-step instructions and expert tips.
How to Perform Cable Lying Shrug
Attach a straight bar to the low pulley of a cable machine and place a flat bench in front of it.
Lie on your back on the bench with your feet closest to the machine and grab the bar with an overhand grip.
Let your arms hang straight down toward the pulley.
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 |