Eccentryx / Exercise Atlas / back
Cable shrug
Cable at hips, arms straight, shrug shoulders straight up, hold 1 s at top.
Muscles
- Primary
- traps
- Supporting
- rhomboids
Mechanics
- Pattern
- shoulder isolation
- Equipment
- cables
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Upper traps contracting at the peak — no forward roll or neck tension.
- Progression
- Add a 2 s hold at the top before lowering.
- Regression
- Dumbbell shrug with lighter load and controlled tempo.
Watch for
- Rolling shoulders forward at the top
- Bending elbows to add load
- Short ROM stopping before full elevation
Substitutions
- Dumbbell shrug
- Rack pull (mid-shin)
- Bent-over barbell row