Cable Shrug

Targets the traps.

With one cable pulley machine: The cable is at the lowest level on the cable pulley machine. Attach a rope or a bar to the cable. Face and stand at a distance from the machine. Stand straight while rounding your upper back a little bit or slant backward to lessen hurting your lower back. Hold the cable bar with your left hand and right hand at a shoulder width distance from each other, palms facing down. Your feet are at a narrower than a shoulder width distance from each other. Bend your legs a little bit. Your chest is up. Your arms are straight and a little bent so that your elbows aren't overextended. Lift your shoulders upwards and behind you. Pause. Return to the starting position.

With two cable pulley machines: Two cable pulley machines are side by side with the cables at the lowest level. Attach a handle to each cable. Face and stand at a distance from the machines. Stand straight while rounding your upper back a little bit or slant backward to lessen hurting your lower back. Hold the handles with your left hand and right hand, palms facing down. Your feet are at a narrower than a shoulder width distance from each other. Bend your legs a little bit. Your chest is up. Your arms are straight and a little bent so that your elbows aren't overextended. Lift your shoulders upwards and behind you. Pause. Return to the starting position.

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