Cable Shrugs

Cable Shrugs

Cable Shrugs is an effective exercise involving your upper trapezius.


Cable shrugs is a traditional exercise for most bodybuilders. The main muscle work in this exercise is done by the Trapezius, also called The Trap.


Start the exercise by standing up straight. Grasp the pulley, the cable bar attachment, shoulder width apart. Grasp it overhand, that is with your palms facing down. 

Stand close to the pulley with your feet shoulder width apart and your arms extended.Now - raise your shoulders as far as you can. Hold the contraction for a second when you are at the top. Remember that the arms should be extended at all times. Do not lift the pulley using your biceps, doing cable shrugs is an exercise for your trapezius, not your arms.Return to your starting position by lowering the bar. Repeat.

You can alternate this exercise by rotate your shoulders as you go up, going in an almost circular motion from the front to rear. Be aware that this is not a good exercise for people with shoulder problems. 

You can also alternate the exercise by using a barbell, bands or dumbbells.


Focus on lifting the weights with your traps and not your biceps. To get the most of the exercise remember the pausing at the top of the cable shrugs. Try to extend the pausing by counting to 3 at the top of each rep.


There are other exercises that also activates your traps. Here are some of them.


Start by standing up straight. Take a dumbbell in each hand, slightly less than shoulder width apart. Let the dumbbells rest on  your thighs. 

Lift the dumbbells close to the body, as you move them up and the elbows should drive the motion so your elbows should always be higher than your forearms. 

Continue to lift the dumbbells until they almost touch your chin. 
Lower the dumbbells down slowly to the starting position. Repeat.This exercise can also be performed  a barbell.


Position your feet in a wide stance, with a kettlebell between your feet. Grasp  the kettlebell with both hands. Keep your head and chest up. Set your hips back as far as possible, with your knees bent. This is the starting position.

Begin by pulling the kettlebell up to your shoulders, raising your elbows as you do so. At the same time you extend your hips and knee. Lower the kettlebell by reversing the motion and return to your starting position.


There are many exercises you can do using your Bodyweight Training System,  to activate your trapezius. One of them is the L extension, which targets not only the Trapezius but the Deltoideus as well. This is how its done:

Stand in  "L" position with your arms out from your body with your elbows at shoulder level. Keep tension on the straps. Lean back, extend arms forward. Pull your arms into L-positioning squeezing your shoulder blades together. 


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Bodyweight® Training System is a training equipment with which you use your own bodyweight as resistance to exercise. Bodyweight® is easily used at home by attaching it to a ceiling mount, or take along for the ride and attach to a hotel door or equally around a tree out on a hiking.

The gear consists of two bands with handles. The handles are made in grooved rubber to improve grip and allows you to perform the exercises more stable. The straps directly above the handles are curved and have room for hands and forearms, which improves mobility and prevents the risk that the bands will abrade the wrists and arms.

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