How to do a cable shrug

Setup:

1. Cable Position: Set a cable machine to the lowest setting. Attach a straight bar or stirrup handles for optimal grip.
2. Stand Position: Stand directly between the two pulleys (if using stirrups) or directly facing the machine (if using a straight bar). Keep your feet shoulder-width apart for stability.
3. Grip: Grasp the handles or bar with an overhand grip, hands shoulder-width apart or slightly wider.

The Lift:

1. Initiate the Shrug: Engage your core and maintain an upright posture. Elevate your shoulders directly towards your ears in a powerful shrug.
2. Squeeze at the Top: Hold the peak contraction for a brief moment, squeezing your traps forcefully.
3. Controlled Descent: Slowly lower your shoulders back to the starting position in a controlled manner.
4. Reset: Take a breath, reset, and repeat.

Tips:

• Focus on the Traps: Concentrate on the feeling of your traps contracting rather than simply moving the weight.
• Don't Over-Shrug: Keep the movement controlled and within a comfortable range of motion for your shoulders.