How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shrug (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shrug (Cable): how to do it and muscles worked

The shrug (cable) mainly works your traps. You need a cable machine.

Muscles worked

Main

Traps

How to do the shrug (cable)

1
Attach a straight bar or two handles to a low pulley and stand close to the stack. Hold the handle with arms straight at your sides, chest up and feet hip-width apart.
2
Shrug your shoulders straight up toward your ears, pausing for a second at the top. Keep your arms straight and your head still.
3
Lower slowly, letting the cable pull your shoulders down fully. Breathe out as you lift and in as you lower.

Form tip: The cable gives constant tension, so avoid jerking the weight; smooth, controlled reps work your traps better.

Common questions

Which muscles does the shrug (cable) work?: The shrug (cable) mainly works your traps.
What equipment do I need for the shrug (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shrug (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More traps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.