Single Arm Cable Shrugs

Single-arm cable shrugs are an effective exercise for targeting the trapezius muscles, which are the muscles that run along the upper part of your back and neck. Here's a step-by-step guide on how to perform single-arm cable shrugs:


Muscles Targeted:

  • Trapezius

Equipment Needed:

  • Cable machine
  • Single-hand attachment (handle or D-handle)


Steps:

  1. Set Up:
  • Position a cable machine with a single-hand attachment at the lowest setting.
  • Attach the single-hand handle to the cable.
  • Stand facing the cable machine with your feet shoulder-width apart.
  1. Adjust the Weight:
  • Select an appropriate weight on the cable machine. Start with a lighter weight to ensure you can maintain proper form.
  1. Grab the Handle:
  • Reach down and grasp the handle with one hand. Ensure your palm is facing your body, and your grip is secure.
  1. Body Position:
  • Keep your back straight, chest up, and shoulders back.
  • Position your feet shoulder-width apart, maintaining a stable base.
  1. Shrug Movement:
  • Lift your shoulder in a shrugging motion, bringing it as close to your ear as possible. Focus on lifting your shoulder straight up, avoiding any forward or backward movement.
  1. Squeeze at the Top:
  • At the top of the shrug, squeeze your trapezius muscle for a brief moment to maximize the contraction.
  1. Lowering Phase:
  • Lower your shoulder back down in a controlled manner. Avoid letting the weight slam down.
  1. Repetition:
  • Complete the desired number of repetitions on one side before switching to the other.
  1. Switch Sides:
  • After completing the set on one side, switch to the other side and repeat the exercise.

Tips:

  • Start with a lighter weight to ensure you can maintain proper form and control throughout the movement.
  • Keep your movements controlled, and avoid using momentum to lift the weight.
  • Focus on contracting the trapezius muscle at the top of the shrug.
  • Keep your neck in a neutral position to avoid unnecessary strain.


As with any exercise, if you have any pre-existing conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before incorporating new movements into your workout routine.