Single-Arm Cable Shrug

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 gives constant tension and lets you brace the trunk against the pull.
3. Let the cable draw the shoulder down into a full stretch at the bottom.
4. Elevate that shoulder straight up toward the ear, resisting the cables downward line of pull.
5. Squeeze the trap at the top, then lower under control against the constant tension.
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.

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

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