Cable Seated Reverse Shrug
Strengthen your upper-back muscles with the Cable Seated Reverse Shrug. A great exercise for posture and shoulder stability!
The Cable Seated Reverse Shrug mainly works the traps and neck. You'll need: exercise bench or straight bar attachment or cable machine.
Required Equipment
Cable Seated Reverse Shrug Muscles Worked
Primary
Lower Traps (trapezius, lower fibers); Neck (back) (levator scapulae)
Cable Seated Reverse Shrug Variations and Alternatives
How to do the Cable Seated Reverse Shrug
Adjust the seat height of the cable machine so that when you sit, the bar attachment is at shoulder level.
Sit on the bench with your back straight and grasp the bar with an overhand grip, arms fully extended and slightly wider than shoulder-width apart.
Keep your arms straight, and without bending your elbows, exhale and elevate your shoulders straight upwards.
Pause at the top of the movement, focusing on contracting your lower trapezius muscles.
Slowly lower your shoulders back down to the starting position as you inhale.
Repeat for the desired number of repetitions and sets.
Tips: Keep your core engaged throughout the movement to provide stability. Perform the movement in a controlled manner; avoid using momentum to lift the weight. Make sure to use a weight that allows you to perform the exercise with proper form. Do not allow your back to arch excessively during the movement. Only the shoulders should be moving up and down; the arms should not be involved in lifting the weight.
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Cable Seated Reverse Shrug FAQs
What muscles does the Cable Seated Reverse Shrug work?
The Cable Seated Reverse Shrug mainly works the traps and neck. The main muscles are the trapezius and levator scapulae.
What equipment do you need for the Cable Seated Reverse Shrug?
Exercise bench or straight bar attachment or cable machine.
What workout day should the Cable Seated Reverse Shrug go on?
It belongs on pull day in a push/pull/legs routine.
What are some Cable Seated Reverse Shrug variations and alternatives?
Similar exercises include the Barbell Behind-Back Shrug, Barbell Decline Shrug, Barbell Seated Shrug and Barbell Wide Shrug.
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