Shrug - Cable
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Traps Strength Cable Machine Pull Gym
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold the cable handle with an overhand grip (the palms facing down). Your hands should be about a medium or close grip. This is the starting position. Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement. Slowly lower the handle to the starting positions. Inhale during this movement. Repeat for the recommended number of repetitions.
The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.
Step 1
Stand with the cable handle in front of you in front of your thighs.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold the cable handle with an overhand grip (the palms facing down). Your hands should be about a medium or close-grip. This is the starting position.
Step 2
Shrug your shoulders by raising them as high as you can.
Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not bend your arms during the movement.
Step 3
Lower the handle to the starting position.
Slowly lower the handle to the starting positions. Inhale during this movement. Hold the cable handle with an overhand grip (the palms facing down). Your hands should be about a medium or close-grip.