Tuesday, January 26, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    How to Avoid Hip Pain

    13 Ways to Avoid Hip Pain in The Gym

    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Bent-Over Two-Arm Dumbbell Row Guide and Videos

    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Exercise Guides Shoulders

How To Do The Cable Side Shrug

The cable side shrug is a must-have exercise in your training arsenal for trap development. It offers some key advantages that'll help you take your development to the next level.

Matthew MagnantebyMatthew Magnante
September 29, 2020
Cable Side Shrug

Cable Side Shrug (image via YouTube/Renaissance Periodization)

  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

The cable side shrug is a variation of the shoulder shrug that is utilized to build the trapezius muscle of the upper back. It’s one of the best exercises for isolating the traps and offers versatility to further improve development. But it’s important to note that there are many variations of the cable side shrug, from using different attachments to utilizing different body angles to vary the degree of contraction in the muscle. In this guide, we’ve provided key details about this exercise that you can utilize and maximize its effectiveness. 

Here’s a guide to the cable side shrug… 

In This Exercise:

  • Target Muscle Group: Trapezius
  • Type: Strength/hypertrophy
  • Mechanics: Isolation
  • Equipment: Cable machine
  • Difficulty: Beginner

Muscles Worked

Shrugs build the trapezius or traps, which is a muscle that spans across the upper back starting from the occipital bone and ending at the lower thoracic vertebrae and laterally to the spine of the scapula. The traps consist of upper, middle, and lower muscle fibers that each contribute separately to stabilize and move the scapula. The traps are very important for supporting posture. 

Read: 10 Best Upper Back Exercises For Maximum Mass and Strength Gains

Trapezius Upper Fibers

The trapezius upper fibers elevate and upwardly rotate the scapula, and extend the neck. 

Trapezius Middle Fibers

The trapezius middle fibers adduct (retract) the scapula. 

Trapezius Lower Fibers

The trapezius fibers may not be as emphasized as the upper and middle fibers during the cable side shrug but they are still engaged. The lower fibers are responsible for the depression of the scapula and they also assist the upper fibers to upwardly rotate the scapula. 

How To Do The Cable Side Shrug

Ideally, for the cable side shrug, you’ll have access to a cable machine with two pulleys positioned close together, although a standard cable setup will work. 

  1. Attach two single-grip handles to a low point on both pulleys.
  2. Grip the handles and stand between the pulleys with shoulders neutral. Your arms should be abducted about 30 degrees although slightly more is fine.  
  3. Take a small step back so that your hands are positioned more in line with the front side of your body. This allows you to get a better stretch and contraction.
  4. Shrug the weight up and back squeezing the traps for a second. 
  5. Lower the shoulders back down until you feel a stretch in your traps and repeat. 

Here’s a video example… 

 Cable Side Shrug Tips

  • Start with light weights and focus on developing a good mind/muscle connection before increasing the weight. Squeeze for at least one second at the top to really engage the traps. 
  • If you’re not feeling a proper contraction, lower the weight, and continue. 
  • Ensure that your arms are abducted away from the body to at least 30 degrees. If using a cable machine where the pulleys are positioned close together, you might have to intentionally abduct your arms at a 30-degree angle to the body.
  • Do not use momentum from the lower body to get the weight up unless you’re doing power shrugs. 
  • Feel free to use a straight or EZ bar to replicate the barbell shrug.

Related article: 12 Best Exercises For Monster Traps

4 Variations 

The cable side shrug is an excellent variation to build mountainous traps. However, there are many more variations of this exercise that are great to include as well. 

Single-arm cable side shrug

This is an obvious one. The single-arm side shrug is a very good variation for training one side at a time which is also known as unilateral training (affecting one side). This exercise is great for identifying a weaker side of which you can also correct using this same variation. It’s also great for forcing the core muscle to engage and helps to develop stability. Some people may even feel a better contraction in the traps using this variation. 

Barbell shrug 

The barbell shrug is the most legendary trap-building exercise that was used by old-school bodybuilders to build huge traps. Well, nothing has changed as it’s still every bit as effective and will probably never go out of style. This variation allows you to use the most amount of weight possible but we only recommend advanced lifters utilize this movement with maximum loads. But it’s definitely a viable option for beginners that can learn to do it safely. 

Related: Barbell Shrugs Guide: Muscles Worked, How-To, Benefits, Variations, And Alternatives

Dumbbell shrug

Many prefer the dumbbell shrug over the barbell shrug because it places the arms in an ideal position for maximizing the contraction of the traps and the hands are neutrally positioned. You also don’t necessarily need to go very heavy with this variation. Use moderate weight and focus on the mind/muscle connection. 

Trap bar shrug

The trap bar is a better variation than the barbell shrug for many lifters because like with dumbbells and the cable shrug variation explained above, the arms are at the sides in a more natural position, making it easier to maintain good posture and possibly getting a better contraction. Not to mention, you can still load it heavy. 

How To Incorporate The Cable Side Shrug Into Your Trap Training Regime

Whether you do the cable side shrug after or separate from your free weight trap exercises really doesn’t matter. That’s because when done correctly, the cable side shrug is a phenomenal exercise that’ll build muscle just the same. 

But to maximize your overall development, we definitely recommended mixing free weights, cables, and even machines that offer many of the same benefits as well. But how often and many sets and reps for traps training will depend on your workout structure. Not to mention, the traps do get worked heavily during back exercises and deadlift variations. 

But, in general, we recommend two to three exercises for traps that maximize the stimulation of the upper, middle, and lower traps. Training volume (sets/reps) will depend on how frequently you work traps but once or twice a week is plenty if you’re training with good intensity, especially since, as mentioned, the traps are activated during back training. 

Sets/reps

As for sets and reps, 3-4 sets x 8-20 reps is ideal for building muscle and strength. You should vary up your reps from workout to workout as well. 

But ultimately, you have to experiment a little to see what works best for you because the shrug can be a hit or miss exercise meaning, you have to find the right technique and training volume that gives you results. This is just a guideline and general information that applies to most people. 

Wrapping Up

The cable side shrug should be a staple in your trap training workouts. It offers something that free weights don’t, which is more versatility. That doesn’t necessarily mean it’s a superior variation but we recommend including it with your other exercises to maximize your trap development. Make sure to use good form and start light to improve your mind/muscle connection, then increase the poundages to implement progressive overload and watch your traps grow! 

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 0share
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Back Exercise Guides Shoulders
Tags: BeginnerCable machineCable Side ShrugHypertrophyisolationStrengthtrapezius
Previous Post

Heather Connor Lands 407.9lb Deadlift For New American Record

Next Post

Hadi Choopan Demolishes Shoulder Workout 12 Weeks From Olympia

Matthew Magnante

Matthew Magnante

Matthew Magnante is the senior writer for Fitness Volt. He has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, and always working to improve overall.

Related Posts

Bent-Over Two-Arm Dumbbell Row Guide and Videos
Back

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Dumbbell Lying Rear Lateral Raise
Shoulders

Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

Strength Feats
Motivation

6 Strength Feats You Probably Don’t Know About

Dumbbell Lying Triceps Extension
Arms

How To Do The Dumbbell Lying Triceps Extension

Dumbbell Iron Cross Exercise
Shoulders

Dumbbell Iron Cross Exercise Guide and Videos

Powerlifting Training Methods For Bodybuilders
Workout Plans

Five Powerlifting Training Methods That Bodybuilders Should Use

Dumbbell Incline Row Back Exercise
Back

Dumbbell Incline Row Exercise Guide and Videos

Best Deadlift Variations
Training Exercises

Build Strength and Size With The 15 Best Deadlift Variations

Powerlifting Strength Programs
Powerlifting Program

Build Serious Strength With These Powerlifting Programs

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

TDEE Calculator

TDEE Calculator: Find Total Daily Energy Expenditure

Laura Bass

Former Bodybuilder Laura Bass Dies at 49

Ben Chow Luke Sandoe

Ben Chow, Fouad Abiad Respond To New Details of Luke Sandoe’s Death

The Rock

Dwayne ‘The Rock’ Johnson Reveals Current Workout Routine

Flex Lewis 9

Flex Lewis Looks Ferocious As He Gears Up For 2021 Mr. Olympia Prep

Overhead Barbell Press Variations

15 Best Overhead Barbell Press Variations for Big, Powerful Shoulders 

Nora Langdon

78-yo Powerlifter Nora Langdon Nails 159kg (350lb) Squat

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

70131