Lying Cable Shrug 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Traps
Secondary Targets
None
Execution
Isolation
Force Type
Pull
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Cable Shrug is an effective exercise designed to target the trapezius muscles (traps). This movement involves lying face down on a bench or the floor, holding a cable attachment with both hands, and performing a shrugging motion by lifting the shoulders toward the ears. The exercise isolates the traps without engaging secondary muscle groups, allowing for focused development of the upper back. The cable machine provides constant tension throughout the movement, making it a great option for building strength and definition in the traps.
How to Perform
Begin by setting up the cable machine with a straight bar attached to the low pulley.
Adjust the weight on the machine to your preferred resistance level.
Lie down on your stomach facing the machine, ensuring your feet are placed shoulder-width apart. For added stability, press your feet against the machine or a stable surface.
Reach up and grasp the straight bar with both hands, using an overhand grip (palms facing down). Position your hands at shoulder-width.
In the starting position, allow your shoulders to relax and drop as far as they can, letting the weight pull your arms downward.
Initiate the movement by slowly raising your shoulders upward as high as possible, focusing on squeezing the traps.
Hold the top position briefly, ensuring full contraction of the traps, then lower the weight back down in a controlled manner to return to the starting position.
Continue performing the exercise for the desired number of repetitions, maintaining proper form and focusing on slow, deliberate movements.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Ensure that you are lifting the weight using your trapezius muscles rather than relying on your biceps.
To increase the difficulty and effectiveness of the exercise, pause briefly at the peak of each repetition. Aim for a 1-3 second hold at the top to fully engage your traps.
Avoid the misconception of rolling your shoulders forward or backward during the shrug. This movement doesn't provide any additional benefits.
Focus on lifting the bar straight up and lowering it straight down in a controlled motion to properly target the traps.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to lift the weight. This can lead to unnecessary strain on other muscles and decrease the focus on the traps. Keep the movement slow and controlled to engage the correct muscles.
Don’t Shrug With Your Arms: Avoid pulling with your arms or relying on your biceps to lift the weight. The focus should be on lifting with your traps, not your arms.
Don’t Roll Your Shoulders: Refrain from rolling your shoulders forward or backward. This can place stress on the shoulder joints and distract from the target muscle, the trapezius. Instead, raise your shoulders straight up.
Don’t Use Too Much Weight: Using too much weight can compromise your form and lead to injury. Choose a weight that allows you to perform the exercise with proper technique and control throughout the entire range of motion.
Avoid Overextending: Do not lift your shoulders too high beyond the point where you feel the contraction in your traps. Overextending can cause strain in the neck and shoulder area.
Don’t Hold Your Breath: Breathing is essential for maintaining control and focus during the exercise. Avoid holding your breath, as it can cause unnecessary tension and fatigue. Breathe out as you lift the weight and inhale as you lower it.
Don’t Let Your Posture Slip: Keep your back and neck aligned during the movement. Slouching or craning your neck can put unnecessary stress on the spine and reduce the effectiveness of the exercise.
Don’t Rush: Take your time during each repetition. Rushing through the movement can lead to sloppy form, reduced muscle engagement, and potential injury. Focus on smooth, deliberate motions to maximize muscle activation and minimize risk.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
