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Traps · Isolation movement

Single-Arm Cable Shrug

An isolation exercise for the traps, with the forearms working too. You need a cable machine.

Primary muscle

Traps

Secondary muscles

Forearms

Equipment

Cable

Difficulty

Beginner

What is the Single-Arm Cable Shrug?

The single-arm cable shrug is a traps isolation performed one side at a time on a low cable, elevating one shoulder against the cable. Working one side alone lets you focus on and even out a lagging trap with a strong peak contraction.

Muscles worked

Primary: Traps
The upper trapezius of the working side is the target, elevating that shoulder blade toward the ear against the cable and lowering it under control against constant tension.
Secondary: Forearms
The forearm of the working side grips the handle to hold the load through the set, since the arm hangs straight.

How to perform the Single-Arm Cable Shrug

  1. Attach a single handle to a low pulley, take it in one hand, and stand side-on or facing the stack with the arm straight.
  2. Working one side against the cable lets you set the angle of pull and brace the trunk against it.
  3. Let the cable draw the shoulder down into a full stretch at the bottom.
  4. Elevate that shoulder straight up toward the ear against the cable.
  5. Squeeze the trap at the top, then lower under control.
  6. Keep the neck neutral and the torso upright rather than leaning to help the shoulder rise.

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

Mechanics

A unilateral single-joint isolation on a cable: one shoulder blade elevates and depresses while the arm hangs straight. As a one-sided isolation it exposes side-to-side differences, and the cable lets you set the angle of pull and change the weight quickly between sides.

Form cues

  • •Stand beside a low pulley, hold the handle with a straight arm, and brace the torso.
  • •Shrug the working shoulder straight up toward the ear and pause to squeeze at the top.
  • •Lower under control to a full stretch rather than letting the cable snap the shoulder down.
  • •Match reps and range on the weaker side and let it set the load for both.

Common mistakes

  • •Leaning the torso to help the shoulder rise instead of bracing and shrugging cleanly.
  • •Letting the cable drag the shoulder down fast rather than controlling the descent.
  • •Rolling the shoulder backward instead of elevating it straight up.
  • •Bending the elbow to assist the cable rather than isolating the trap.

Variations & alternatives

  • •Cable shrug: the two-handed version for loading both traps together.
  • •Single-arm dumbbell shrug: a free-weight one-arm shrug that loads heavier with no setup.
  • •Behind-the-back cable shrug: a low cable behind the body for a different line of pull.
  • •Incline dumbbell shrug: a prone angle that biases the mid- and lower traps.
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Programming: sets, reps & when to use it

Program single-arm cable shrugs as a traps accessory in the library’s 12–20 rep range, where a controlled tempo and a hard squeeze at the top matter more than load. They’re ideal for bringing up a weaker trap, since neither side can carry the other. Run the weaker side first and match it.

Frequently asked questions

Why use a cable for single-arm shrugs?

The cable lets you set the angle of pull and change the load quickly, which makes matching the two sides easy. A dumbbell loads the trap just as well through the short shrug range and goes heavier with no setup, so the two complement each other.

How should I stand relative to the pulley?

Stand beside the low pulley so the cable pulls roughly straight down in line with your vertical shrug, with the working arm hanging naturally. Brace your torso and keep it level rather than leaning toward or away from the stack. A position where the line of pull matches shrugging straight up keeps the trap loaded correctly through the range.

Use this exercise in a program

The Single-Arm Cable Shrug fits into hypertrophy and strength splits that prioritize traps volume.

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