10 Best Cable Shrugs Alternatives for Limited Equipment

Cable Shrugs are done standing with a cable machine. Ranked closest by our scoring: the Lever Shrug, the Lever Gripless Shrug and the Band Shrug. A harder version, the Upright Cable Row, is listed below as a progression rather than a swap.

Cable Shrugs

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Cable Shrugs

The steps for Cable Shrugs themselves, so you can judge how close each substitute below really is.

Traps · Cable · Beginner · Isolation

  1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
  2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
  3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
  4. Lower the bar back to the original position.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Cable Shrugs Alternatives

10 substitutes, ranked by how closely each one matches Cable Shrugs on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Lever ShrugPlay demonstration

    1. Lever Shrug

    89% match

    Traps · Beginner · Isolation

    A good swap when you have a lever machine to work with, and it still works the traps.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: a machine, not a cable
    • Body position: standing, the same as Cable Shrugs
  3. Band ShrugPlay demonstration

    3. Band Shrug

    84% match

    Traps · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the traps.

    • Band
    How to perform it
    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: a band, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  4. Leverage Shrug

    4. Leverage Shrug

    69% match

    Traps · Beginner · Isolation

    A good swap when you have a machine to work with, and it still works the traps.

    • Machine
    How to perform it
    1. Load the pins to an appropriate weight. Position yourself directly between the handles.
    2. Grasp the top handles with a comfortable grip, and then lower your hips as you take a breath. Look forward with your head and keep your chest up.
    3. Drive through the floor with your heels, extending your hips and knees as you rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
    4. Raise the weight by shrugging the shoulders towards your ears, moving straight up and down.
    5. Pause at the top of the motion, and then return the weight to the starting position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: a machine, not a cable
    • Body position: standing, the same as Cable Shrugs
  6. Middle Back Shrug

    6. Middle Back Shrug

    66% match

    Trapezius · Beginner · Isolation

    A looser match: it works the trapezius rather than the traps.

    • Dumbbell
    How to perform it
    1. Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
    2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
    3. As you inhale go back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: trapezius, not traps
    • Equipment: free weights, not a cable
    • Balance: harder to stay steady on than Cable Shrugs
  7. Smith Back ShrugPlay demonstration

    7. Smith Back Shrug

    66% match

    Traps · Beginner · Isolation

    A good swap when you have a Smith machine to work with, and it still works the traps.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
    3. Keep your arms straight and allow the barbell to hang in front of your thighs.
    4. Lift your shoulders straight up towards your ears, squeezing your traps at the top.
    5. Hold for a moment, then lower your shoulders back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: a machine, not a cable
    • Body position: standing, the same as Cable Shrugs

Why You Might Need a Cable Shrugs Alternative

You may substitute Cable Shrugs for several reasons: no cable machine, shoulder or neck irritation from the movement pattern, a need for heavier loading, or a desire for unilateral or carry-based carryover. Cables give constant tension and a cleaner line of pull, but heavy free-weight shrugs increase absolute mechanical tension to drive hypertrophy. If you have impingement, choose variations that limit cervical extension and focus on pure scapular elevation, keep a neutral neck and elevate the scapulae without shrugging the head. For rehab, use lighter eccentrics or suspension-based scapular shrugs to maintain trap activation while minimizing joint stress.

Cable Shrugs FAQ

What muscles does Cable Shrugs work?

Cable shrugs primarily load the upper trapezius by producing scapular elevation; they also recruit the levator scapulae and to a lesser extent the middle traps. Cue: keep arms straight and lift the scapulae without extending the neck to maximize upper-trap activation and avoid cervical compensation.

What is the best bodyweight alternative to Cable Shrugs?

A suspension-ring or TRX scapular shrug is the best bodyweight option, hang with straight arms and pull only by elevating the scapulae to target the upper traps. Keep the neck neutral and control the eccentric descent to maintain muscle tension and prevent shoulder-driven compensation.

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