What muscles does Cable Lying Shrug work?

The Cable Lying Shrug primarily targets the Back, specifically the Upper Back.

How often should I do Cable Lying Shrug?

For optimal results, include Cable Lying Shrug in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Cable Lying Shrug?

To perform Cable Lying Shrug, you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Cable Lying Shrug suitable for beginners?

Yes, beginners can perform Cable Lying Shrug with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Cable Lying Shrug at home?

Cable Lying Shrug requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Cable Lying Shrug

Learn how to do the Cable Lying Shrug with proper form, setup, and execution.

This cable movement primarily targets back, including upper back.

How to Perform Cable Lying Shrug

1
Attach a straight bar to the low pulley of a cable machine and place a flat bench in front of it.
2
Lie on your back on the bench with your feet closest to the machine and grab the bar with an overhand grip.
3
Let your arms hang straight down toward the pulley.
4
Engage your abs and take a breath.
5
Shrug your shoulders straight up toward your ears, squeezing your traps at the top and exhale.
6
Slowly lower your shoulders back down and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.