Cable Shrug
Back · Cable · Beginner
How to do it
- Stand facing the cable machine with your feet shoulder-width apart.
- Grasp the cable handles with an overhand grip and let your arms hang down in front of you.
- Keeping your arms straight, shrug your shoulders up towards your ears.
- Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Traps
Secondary: Shoulders
Is your Cable Shrug good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 38 kg |
| Novice | 51 kg |
| Intermediate | 64 kg |
| Advanced | 82 kg |
| Expert | 100 kg |
| Veteran | 121.5 kg |
| Elite | 143 kg |
| Master | 167 kg |
| Apex | 191 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Shrug.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Shrug rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your traps.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Shrug FAQ
What muscles does the Cable Shrug work?
The primary target is traps. It also involves shoulders while you keep the movement controlled.
How many sets and reps should I do for the Cable Shrug?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Shrug strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
