Behind-the-Back Cable Shrug

How to perform the Behind-the-Back Cable Shrug

1. Stand facing away from a low pulley with a bar or handle held behind the glutes, arms straight.
2. The behind-the-back cable line pulls the shoulders back and down, loading the upper traps with constant tension.
3. Step forward to load the cable and let it draw the shoulders into a stretch behind the body.
4. Elevate the shoulders straight up toward the ears while keeping the chest tall and the arms straight.
5. Squeeze the traps at the top, then lower under control against the cables constant pull.
6. Keep the neck neutral and avoid rolling the shoulders, since the load already sits behind you.

Suggested working range: 12–20 reps. Default progression: double progression.

Common mistakes

• •Letting the bar drift off the back of the body so the shoulders round forward.
• •Rolling the shoulders in a circle rather than shrugging straight up.
• •Jutting the head forward and straining the neck under the constant tension.
• •Bending the elbows to help lift instead of keeping the arms straight.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.