Stand facing a cable machine with the rope attachment at a low setting. Grab the rope with both hands, arms extended straight down.
Execution
Shrug your shoulders towards your ears, squeeze at the top, then slowly lower back down. Perform 3-4 sets of 10-15 reps.
Equipment required
Machine, Flat Bar
Target muscles
Trapezius
More Detailed Information
Cable Shrug
Cable shrugs target the trapezius muscles, particularly the upper traps, helping to strengthen the neck and upper back. This exercise uses a cable machine to provide consistent tension throughout the movement.
How to Perform:
Setup: Stand facing a cable machine with the rope attachment at a low setting. Grab the rope with both hands, keeping your arms extended straight down.
Shrug: Lift your shoulders towards your ears, squeezing your traps at the top.
Hold: Pause at the top for a moment, contracting your traps fully.
Lower: Slowly return to the starting position.
Reps: Perform 3-4 sets of 10-15 reps.
Benefits:
Strengthens Traps: Targets the upper traps for better neck and upper back strength.
Improves Posture: Strengthens muscles responsible for stabilizing the neck and shoulders, promoting improved posture.
Reduces Tension: Relieves neck and shoulder tension by strengthening stabilizing muscles.
Muscles Worked:
Primary: Upper trapezius
Secondary: Neck stabilizers, upper back muscles
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