Cable Seated Horizontal Shrug
Description
The cable seated horizontal shrug uses a chest-height cable to train the middle trapezius and rhomboids through horizontal shoulder retraction. Pulling the shoulder blades back without bending the elbows isolates the scapular retractors. It is a strong choice for posture work and upper back development.
Equipment Required
Cable Seated Horizontal Shrug Instructions
- Sit at a cable row station with a single bar or rope attachment at chest height.
- Grip the attachment with both hands and arms extended forward.
- Sit tall with chest up and feet braced.
- Brace your core.
- Without bending your elbows, retract your shoulder blades back and together.
- Allow the attachment to pull back slightly with the scapular movement.
- Squeeze your middle traps and rhomboids hard at the back position.
- Slowly extend your shoulder blades forward to the starting position.
Cable Seated Horizontal Shrug Form & Visual
Cable Seated Horizontal Shrug Benefits
- Strict scapular retractor isolation
- Builds middle traps and rhomboids
- Improves posture
- Useful for shoulder health
- No elbow bending isolates the shrug
- Strong functional movement for posture
Cable Seated Horizontal Shrug Muscles Worked
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
Cable Seated Horizontal Shrug Variations & Alternatives
- Cable Face Pull
- Scapular Retraction
- Reverse Fly
- Cable Row
