Single-Arm Cable Shrug

Body region

• Neck
• Back

Muscles

Main

• Trapezius

Helps

• Levator Scapulae
• Rhomboids

Holds

• Erector Spinae
• External Oblique
• Flexor Digitorum Superficialis

Equipment

• Cable Station

Technique

1. Attach a handle to a low pulley and stand beside the stack, holding the handle at your side with a straight arm.
2. Stand tall with the shoulders level.
3. Shrug the shoulder straight up toward the ear.
4. Pause and lower slowly, then repeat before switching sides.

Cues

• Keep the arm straight.
• Keep the head still.
• Avoid leaning away from the weight.

Common mistakes

• Leaning sideways to lift.
• Rolling the shoulder.
• Using a weight that pulls you off balance.

Alternatives

• Cable Shrug
• Dumbbell Shrug