Cable Shrugs
Cable shrugs are an isolation exercise that targets the upper trapezius muscles using a low pulley cable machine to provide constant tension. This movement is excellent for building upper back size and improving shoulder stability.
Because stress often manifests as physical tension in the traps, the AI utilizes your sleep quality and HRV data to optimize the volume of this exercise and prevent overtraining. By monitoring your rep consistency and intensity, the app ensures you use a weight that allows for a full peak contraction rather than bouncing the load, maximizing muscle growth while minimizing potential neck strain.
Form Cues
- Stand tall with feet shoulder-width apart
- Keep your arms fully extended and elbows locked
- Elevate your shoulders straight up toward your ears
- Squeeze hard at the top for one second
- Lower the weight slowly to feel a deep stretch
- Don't roll your shoulders forward or backward
- Don't jut your head forward as you lift
- Don't bend your elbows to help pull the weight
- Don't use your legs to generate momentum
Common Mistakes
- Rolling shoulders
- Using excessive momentum
- Jutting head forward
- Bending elbows
- Shortening range of motion
Muscles Worked
This exercise primarily isolates the upper trapezius muscles, which are responsible for elevating the shoulder blades and stabilizing the neck. The continuous tension provided by the cable machine also places significant demand on the forearm flexors and grip strength throughout the set.
Primary
Secondary
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