10 Best Cable Shrugs Alternatives for Limited Equipment

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   Play demonstration

   1. Lever Shrug

   89% match

   • Traps
   • Lever
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
2. Play demonstration

   2. Lever Gripless Shrug

   86% match

   • Traps
   • Lever
   • Beginner
   • Isolation

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back against the pad.
   2. Grasp the handles or bars with an overhand grip, keeping 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. Play demonstration

   3. Band Shrug

   84% match

   • Traps
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. 

   4. Leverage Shrug

   69% match

   • Traps
   • Machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
5. 

   5. Calf-machine Shoulder Shrug

   68% match

   • Traps
   • Machine
   • Beginner
   • Isolation

   How to perform this exercise

   1. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
   2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
   3. Slowly return to the starting position as you inhale.
   4. Repeat for the recommended amount 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
   • Balance: easier to stay steady on than Cable Shrugs
6. 

   6. Middle Back Shrug

   66% match

   • Trapezius
   • Dumbbell
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   7. Smith Back Shrug

   66% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

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

   How to perform this exercise

   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
8. 

   Progression

   8. Upright Cable Row

   66% match

   • Traps
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   1. Grasp a straight bar cable attachment that is attached to a low pulley with a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The bar should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.
   2. Use your side shoulders to lift the cable bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Tip: Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
   3. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
   4. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: traps, the same as Cable Shrugs
   • Equipment: a cable, the same as Cable Shrugs
   • Body position: standing, the same as Cable Shrugs
9. Play demonstration

   9. Smith Shrug

   65% match

   • Traps
   • Smith-machine
   • Beginner
   • Isolation

   How to perform this exercise

   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 your shoulders relaxed.
   4. Lift your shoulders up towards your ears, squeezing your traps at the top.
   5. Hold for a moment, then slowly 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
10. 

    10. Barbell Shrug Behind The Back

    64% match

    • Traps
    • Barbell
    • Beginner
    • Isolation

    How to perform this exercise

    1. Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Tip: Your hands should be a little wider than shoulder width apart. You can use wrist wraps for this exercise for better grip. This will be your starting position.
    2. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second. Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times.
    3. Slowly return to the starting position as you breathe in.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches

    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: free weights, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs