10 Best Cable Shrugs Alternatives for Limited Equipment

Cable Shrugs are done standing with a cable machine. Ranked closest by our scoring: Scapula Dips and the Scapular Pull-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Cable Shrugs

Cable Shrugs
Primary muscle
Traps
Equipment
Cable
Difficulty
Beginner
Type
Isolation
How to perform Cable Shrugs
  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.
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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.

  1. Best match
    Scapula DipsPlay demonstration

    1. Scapula Dips

    59% match
    • Traps
    • Bodyweight
    • Intermediate
    • Isolation

    Use this when you have nothing to train with, because it works the traps with bodyweight alone.

    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended in front of you.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Lower your body by bending your elbows and retracting your shoulder blades, as if you are trying to squeeze a pencil between them.
    4. Pause for a moment at the bottom, then push through your hands to extend your elbows and return 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: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  2. ElevatorPlay demonstration

    2. Elevator

    47% match
    • Upper Back
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the upper back rather than the traps.

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Place your hands on your hips or cross them in front of your chest.
    3. Keeping your back straight, slowly bend forward at the waist, lowering your upper body towards the ground.
    4. Pause for a moment at the bottom, then slowly raise your upper body back up to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  3. Bodyweight Standing RowPlay demonstration

    3. Bodyweight Standing Row

    45% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Grasp a bar or handles with an overhand grip, palms facing down.
    3. Keep your back straight and core engaged.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement.
    6. Slowly release and extend your arms back to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  4. Bodyweight Standing Close-grip RowPlay demonstration

    4. Bodyweight Standing Close-grip Row

    41% match
    • Lats
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and knees slightly bent.
    2. Bend forward at the waist, keeping your back straight and your core engaged.
    3. Extend your arms straight in front of you, gripping the bar or handles with a close grip.
    4. Pull the bar or handles towards your body, squeezing your shoulder blades together.
    5. Pause for a moment at the top of the movement, then slowly release and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  5. Bodyweight Standing Row (With Towel)Play demonstration

    5. Bodyweight Standing Row (With Towel)

    40% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and hold a towel in front of you with both hands.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Pull the towel towards your chest, squeezing your shoulder blades together.
    4. Pause for a moment at the top, then slowly release the tension and return to the starting position.
    5. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
    • Balance: harder to stay steady on than Cable Shrugs
  6. Scapular Pull-upPlay demonstration

    6. Scapular Pull-up

    40% match
    • Traps
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Retract your shoulder blades by pulling them down and back.
    3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
    4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: traps, the same as Cable Shrugs
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than Cable Shrugs
  7. Incline Push-up (On Box)Play demonstration

    7. Incline Push-up (On Box)

    39% match
    • Pectorals
    • Bodyweight
    • Beginner
    • Compound

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

    How to perform this exercise
    1. Place your hands on the edge of a box or elevated surface, slightly wider than shoulder-width apart.
    2. Extend your legs behind you, resting on the balls of your feet, creating a straight line from your head to your heels.
    3. Lower your chest towards the box by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: pectorals, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as Cable Shrugs
  8. Inverted RowPlay demonstration

    8. Inverted Row

    39% match
    • Lats
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height or use a suspension trainer.
    2. Stand facing the bar or suspension trainer, with your feet shoulder-width apart.
    3. Grab the bar or handles with an overhand grip, slightly wider than shoulder-width apart.
    4. Lean back, keeping your body straight and your heels on the ground.
    5. Pull your chest towards the bar or handles, squeezing your shoulder blades together.
    6. Pause for a moment at the top, then slowly lower yourself back to the starting position.
    7. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: lats, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than Cable Shrugs
  9. Inverted Row Bent KneesPlay demonstration

    9. Inverted Row Bent Knees

    39% match
    • Upper Back
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Set up a bar at waist height and lie underneath it.
    2. Grab the bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Position your body so that your heels are on the ground and your body is straight.
    4. Pull your chest up towards the bar by squeezing your shoulder blades together.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: upper back, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than Cable Shrugs
  10. Lower Back CurlPlay demonstration

    10. Lower Back Curl

    38% match
    • Spine
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your stomach with your legs extended and your arms by your sides.
    2. Engage your glutes and hamstrings, and slowly lift your upper body off the ground, curling your back upwards.
    3. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: spine, not traps
    • Equipment: bodyweight only, not a cable
    • Body position: lying face down, not standing

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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