Arms and calves · New to it
Cable Shrug
Shrugging a low cable bar straight up, which keeps the upper traps loaded at the bottom where a barbell goes light.
Drawings by Everkinetic, CC BY-SA 4.0, shown white on dark.
- Works
- upper back, neck; also forearms
- Kit
- Cable
- Dose
- 12 to 15 reps
It goes into the workout in progress at the Bench, as a new group in its main set.
Set up
Attach a straight bar to a low pulley. Stand close and hold it in front of your thighs with straight arms.
While you move
- Arms stay straight
- Shoulders up toward your ears
- Hold for a beat
- Lower all the way
Avoid
- Rolling the shoulders
- Bending the elbows
- Rushing the reps
Take care if you have trouble with your neck.