Cable Lying Shrug
Description
The cable lying shrug is performed lying face down on a flat or incline bench with cables running from a low pulley up to handles at your shoulders. The lying position changes the angle of pull from a standard standing shrug, emphasizing the middle and lower traps. The cables provide constant tension throughout the range.
Equipment Required
Cable Lying Shrug Instructions
- Set up a flat or incline bench between two cable stations.
- Attach D-handles to low pulleys on each side.
- Lie face down on the bench with arms hanging off the sides.
- Grip a handle in each hand with palms facing each other.
- Allow your arms to hang down with cable tension active.
- Brace your core and pull your shoulders back.
- Shrug your shoulder blades back and together as if pinning them to your spine.
- Hold the squeeze for one count, then lower with control.
Cable Lying Shrug Form & Visual
Cable Lying Shrug Benefits
- Constant cable tension through the range
- Targets middle and lower trap fibers
- Different stimulus than standing shrugs
- Improves scapular control
- Helps with posture
- Strong for full trap development
Cable Lying Shrug Muscles Worked
- Trapezius (middle and lower fibers)
- Rhomboids
- Posterior deltoid
Cable Lying Shrug Variations & Alternatives
- Cable Shrug
- Dumbbell Decline Shrug
- Prone Trap Raise
- Face Pull
