# Shrug (Cable)

> A standing cable shrug on a low pulley that lifts your shoulders straight up against steady tension, building your upper traps.

Page: https://fitnessie.app/exercises/cable-shrug/
Type: Cable · Isolation
Demo video: https://fitnessie.app/demos/shrug-cable/efa3136dd435eebd.mp4

## How to do it

1. Attach a straight bar to the low pulley, face the stack and grip the bar just outside your thighs.
2. Stand tall with straight arms and the bar resting against the front of your thighs.
3. Drive your shoulders straight up toward your ears as high as you can.
4. Hold the top for a moment.
5. Lower slowly until your shoulders are back down and stretched.

## Key cues

- Straight arms
- Shoulders to the ears
- Pause at the top
- Lower slowly
- Head and legs still

## Common mistakes

- Swinging the body to move the bar
- Bending the elbows to lift the weight
- Using so much weight that you can't hold the top
- Cutting the lowering short

## Muscles worked

- Primary: Traps
- Secondary: Upper back and forearms

## Equipment

Cable machine and straight bar.

## Variations

- [Shrug (Dumbbell)](https://fitnessie.app/exercises/dumbbell-shrug/)
- [Shrug (Barbell)](https://fitnessie.app/exercises/barbell-shrug/)
- [Shrug (Smith Machine)](https://fitnessie.app/exercises/smith-machine-shrug/)

## References

- [StrengthLog: Barbell Shrug](https://www.strengthlog.com/barbell-shrug/)
- [BarBend: Shrugs](https://barbend.com/shrugs/)