# Dual Cable Shrug

A standing shrug between the two columns of a cable crossover, one handle in each hand from the low pulleys. Trains the upper traps with separate cable tension on each side.

- Beginner · Isolation
- Equipment: Cable machine
- HD video: https://media.seto.fit/exercises/cable-30-degree-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/dual-cable-shrug/

## Muscles worked

- Traps: 9/10
- Forearms: 4/10
- Rhomboids: 3/10
- Side delts: 3/10

## How to do the Dual Cable Shrug

1. Stand between the cable columns, one handle in each hand.
2. Let the cables pull your shoulders down slightly, then shrug upwards.
3. Raise your shoulders toward your ears, keeping your torso upright.
4. Slowly lower your shoulders back down to the starting position.

### Full technique — 7 steps

1. Set both cable pulleys to the lowest position and attach single handles.
2. Stand between the two columns and take a handle in each hand with palms facing your thighs.
3. Set your feet about hip width apart and keep your torso upright and neck neutral.
4. Hold the handles with arms straight and let the cables pull your shoulders slightly downward.
5. Raise your shoulders straight upward toward your ears without bending your elbows.
6. Reach the highest shrug your shoulders can achieve while keeping the torso still.
7. Lower your shoulders back down until the traps are fully lengthened under cable tension.

## Common mistakes

- Turning the shrug into a row
- Bending elbows to move weight
- Rolling shoulders in circles
- Leaning back to finish reps
- Cutting off the bottom range

## Form cues

- Shrug straight up
- Keep arms long
- Let traps fully lengthen
- Neck stays neutral

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Incline Dumbbell Shrug](https://seto.fit/exercises/incline-dumbbell-shrug/), [Side Lying Dumbbell Shrug](https://seto.fit/exercises/side-lying-dumbbell-shrug/)
- **Kettlebell**: [Chest Supported Kettlebell Shrug](https://seto.fit/exercises/chest-supported-kettlebell-shrug/), [Bent Over Kettlebell Shrug](https://seto.fit/exercises/bent-over-kettlebell-shrug/)
- **Barbell**: [Chest Supported Barbell Shrug](https://seto.fit/exercises/chest-supported-barbell-shrug/), [Bent Over Barbell Shrug](https://seto.fit/exercises/bent-over-barbell-shrug/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Kettlebell Shrug](https://seto.fit/exercises/kettlebell-shrug/) — Beginner
- **This exercise: Dual Cable Shrug — Beginner**
- Harder: [Bent Over Dumbbell Shrug](https://seto.fit/exercises/bent-over-dumbbell-shrug/) — Beginner
- Harder: [Barbell Behind the Back Shrug](https://seto.fit/exercises/barbell-behind-the-back-shrug/) — Intermediate

## Quick answers

### What muscles does the Dual Cable Shrug work?

Primary: Traps 9/10. Also works: Forearms 4/10, Rhomboids 3/10, Side delts 3/10.

### When should I do the Dual Cable Shrug in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Dual Cable Shrug?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dual Cable Shrug?

Dumbbells: Incline Dumbbell Shrug, Side Lying Dumbbell Shrug. Kettlebell: Chest Supported Kettlebell Shrug, Bent Over Kettlebell Shrug. Barbell: Chest Supported Barbell Shrug, Bent Over Barbell Shrug.

### What is an easier version of the Dual Cable Shrug?

Kettlebell Shrug (Beginner).

### What is a harder version of the Dual Cable Shrug?

Bent Over Dumbbell Shrug (Beginner), Barbell Behind the Back Shrug (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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