How to perform Cable Shrug with proper form

Setup

1. Equipment: Use a cable machine with a low pulley.
2. Attachment: Connect a straight bar or rope attachment to the low pulley.
3. Positioning: Stand facing the cable machine, feet shoulder-width apart. Hold the bar or rope with an overhand grip.

Execution

1. Grip: Keep arms straight down, holding the bar/rope in front of your thighs.
2. Starting Position: Stand tall with a neutral spine and relaxed shoulders.
3. Movement: Inhale and raise your shoulders straight up toward your ears without bending your elbows.
4. Contraction: Hold the top position for a moment, feeling the contraction in your trapezius muscles.
5. Return: Exhale as you lower your shoulders back down to the starting position in a controlled manner.

Tips for Proper Form

• Avoid leaning forward: Keep your torso upright throughout the movement.
• Focus on the traps: Ensure the movement is initiated from your shoulders, not your arms.
• Control the weight: Avoid using momentum; the movement should be slow and deliberate.
• Breathing: Exhale on the upward movement and inhale on the way down.

Common Mistakes

• Allowing the elbows to bend.
• Rounding the shoulders forward.
• Using excessive weight leading to poor form.

By adhering to proper form, the Cable Shrug effectively targets the trapezius muscles and supports shoulder stability.