Exercise guide
Cable Lying Shrug
- Beginner
- Isolation
- Rep-based
- Back
The cable lying shrug provides constant tension on the trapezius muscles throughout the entire range of motion while the bench stabilizes the spine to prevent momentum.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place a flat bench in front of a low cable pulley machine.
- Attach a straight bar or EZ-bar to the low pulley.
- Lie face up (supine) on the bench with your head positioned closest to the cable stack.
- Reach back and grasp the bar with an overhand, shoulder-width grip, keeping your arms fully extended.
How to do it
- Exhale as you shrug your shoulders toward your ears, pulling the bar in a slight arc toward the top of your head.
- Squeeze your traps hard at the top of the movement for a full second.
- Inhale as you slowly lower the weight back to the starting position, allowing the cable to pull your shoulders into a deep stretch.
- Maintain a controlled tempo, taking 2 seconds to lift and 2 seconds to lower.
Form checklist
- Keep your arms completely straight; do not pull with your biceps.
- Ensure your head and neck remain neutral and flat against the bench.
- Move only the shoulder blades; avoid arching your lower back off the bench.
- Focus on a vertical shrugging motion rather than rolling the shoulders.
Pro tips
- Think about pulling your shoulder blades 'up and in' toward your spine to maximize middle and upper trap activation.
- Maintain a slight 'pre-stretch' at the bottom of the rep to keep the traps under tension the entire set.
Make it harder
- Incorporate a 3-second isometric hold at the peak of each contraction.
- Perform the exercise unilaterally using a D-handle to increase the range of motion and focus on mind-muscle connection.
Frequently asked
- What muscles does the cable lying shrug work?
- The cable lying shrug primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the cable lying shrug?
- The cable lying shrug uses cable.
- Is the cable lying shrug good for beginners?
- Yes. The cable lying shrug is a beginner-friendly movement and a strong foundation to build on.