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Exercise handout — move better, feel better.
Cable Shrugs
You stand close to a low cable pulley, gripping a cable bar with both hands and your arms straight in front of you. You lift the bar by raising your shoulders as high as you can while breathing out. Then you lower them slowly.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
Gym
- gym machine (No safe home substitute has been reviewed yet.)
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Keep the starting hold with the bar gripped and both arms extended in front of the body, then keep the shoulders elevated and the contraction held.
- Lift and lower the bar entirely under your own control at every point.
Step 1 of 3
Stand erect close to the low pulley, gripping the cable bar attachment with an overhand grip slightly wider than shoulder width, both arms extended straight in front of your body.
Step 2 of 3
Lift the bar by elevating your shoulders as high as possible as you exhale, keeping both arms extended, and hold the contraction at the top for a second.
Step 3 of 3
Stand erect close to the low pulley, gripping the cable bar attachment with an overhand grip slightly wider than shoulder width, both arms extended straight in front of your body.
Breathing
- Exhale as you elevate the shoulders to lift the bar; breathe naturally during the return.
Safety Information
Keep both arms fully extended and stationary throughout the entire movement -- never bend the elbows to help lift the bar -- because only the shoulders should be moving up and down. If you have a cervical spine condition, a rotator-cuff or shoulder injury, or chronic neck or upper-trapezius tension, ask a physical therapist or physician before attempting this exercise, because it loads the neck and shoulder-girdle region directly and repeatedly against a cable's resistance. Stop and lower the bar back to the starting position with control immediately if you feel sharp pain, pinching, numbness, or tingling in the neck, shoulder, or either arm at any point in the movement. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.