Cable Shrugs

A beginner strength exercise for the upper back, done with a cable.

Main muscles: Upper back
Equipment: Cable
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Cable Shrugs

Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
Lower the bar back to the original position.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Shrugs

Questions

What muscles does the Cable Shrugs work?

Mainly the upper back.

Is the Cable Shrugs good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Shrugs?

Good alternatives that train the upper back: Seated Cable Rows, Barbell Shrug, Barbell Shrug Behind The Back or Calf-Machine Shoulder Shrug.

How many sets and reps of the Cable Shrugs should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).