At a glance
| Equipment | Cable |
|---|---|
| Experience level | Intermediate |
| Movement pattern | Isolation |
| Primary muscle | Rhomboids |
| Also works | Traps |
The movement, step by step.
- Lie chest-down on a supported bench facing a low cable and hold the handle with arms reaching toward the pulley; secure the bench against sliding.
- Retract the shoulder blades through a short range with straight elbows, without lifting the chest from the pad.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Keep the elbows nearly straight.
- Use a small, controlled shoulder-blade movement.
Common mistakes
- Rolling the shoulders in circles under load.
- Turning the shrug into an elbow-driven row.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Cable - Lying Shrug, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.