Cable Machine · Traps
Cable Shrugs is the cable machine exercise for the traps in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The trapezius is a large, kite-shaped muscle with upper, middle and lower fibres. The upper fibres lift the shoulder blades toward the ears (elevation), the middle fibres pull them together, and the lower fibres pull them down. The upper and lower fibres also work together to rotate the shoulder blade upward when you raise your arms overhead.
02
On a cable machine, set the pulley height so the cable pulls in the line the muscle works, step far enough away to keep tension at the start of each rep, and don't let the stack crash between reps. Cable machines give you smooth, adjustable resistance from almost any angle, which makes them ideal for isolation work on the chest, arms, shoulders and core.
03
One shrug variation is enough for most programmes. Dumbbells allow a more natural path for the arms; a barbell or Smith machine is easiest to load heavily.
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