Cable Shrug Exercise
| English Name | Cable Shrug |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | ایستا, ایزومتریک |
| Primary Muscle (EN) | Trapezius |
| Muscle Groups | Trapezius |
|---|---|
| Workout Type | Endurance Strength training |
| Required equipment | Cable machine |
💠 Exercise guide
The Cable Shrug is an excellent exercise for strengthening the upper trapezius, helping to increase the strength and thickness of the upper back and neck muscles. The use of the cable ensures constant tension on the muscle, keeping it active throughout the entire range of motion, unlike dumbbells, where the pressure decreases at the end of the movement.
💠 How to perform the exercise
Preparation
✅ Attach a straight bar or rope to the low pulley of the cable machine.
✅ Stand with your feet shoulder-width apart and maintain a neutral body position.
✅ Grip the bar with both hands in a natural and straight position, avoiding locking the elbows.
Execution method
✅ Shrug your shoulders upward (toward your ears) to create maximum contraction in the trapezius muscle.
✅ Pause briefly at the top to increase tension in the muscle.
✅ Slowly and under control, lower your shoulders to allow the muscle to fully stretch.
Coaching tips and recommendations
✔ Only move your shoulders and avoid bending your arms.
✔ Do not move your neck to prevent unwanted strain on the cervical vertebrae.
✔ Choose an appropriate weight to maintain proper form and avoid extra strain on the neck.
✔ Perform the movement with control and avoid jerking the weights or making explosive movements.
Benefits of the exercise
1️⃣ Strengthens the upper trapezius for increased strength and size
2️⃣ Improves shoulder stability and reduces vulnerability to injuries
3️⃣ Increases grip strength
4️⃣ Enhances balance and body control
5️⃣ Helps improve posture and shoulder alignment
6️⃣ Effective for athletes needing upper-body strength (such as boxers and weightlifters)
7️⃣ Improves performance in upper-body pushing and pulling movements
8️⃣ Contributes to building a thicker and stronger neck for contact sports
9️⃣ Can be performed with various equipment like dumbbells, barbells, and resistance bands
🔟 Suitable for all levels from beginner to advanced
💠 Muscles engaged in the movement
The Cable Shrug primarily targets the upper trapezius, responsible for lifting the scapula bones and stabilizing the shoulder. Additionally, several muscles in the shoulders and upper back play a supportive role in executing this movement.
Main muscles
Synergistic muscles
Stabilizers
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Levator scapulae muscle
Levator Scapulae Muscle
The levator scapulae muscle is one of the superficial back muscles that plays a role in elevating the scapula, stabilizing the neck, and maintaining shoulder stability. It extends from the cervical spine to the medial border of the scapula and is active in movements such as shoulder shrugging, neck rotation, and maintaining balance during upper body motions. Strengthening this muscle improves neck strength, reduces shoulder pain, and enhances posture.
✅ Persian Name: goshe-ye ketf
✅ Latin Name: Levator Scapulae
✅ Common Name: Levator Scapulae Muscle
✅ Location:
🟡 A narrow, elongated muscle extending from the cervical vertebrae to the upper part of the scapula.
🟡 Located on both sides of the neck and upper back, working alongside the rhomboid and trapezius muscles.
🟡 Its main function is to elevate the scapula and assist in lateral neck movements.
✅ 🦾 Origin
✔ Cervical vertebrae C1 to C4
✅ 🦿 Insertion
✔ Medial border of the scapula (upper part)
✅ 📌 Function and Roles
🔹 The levator scapulae muscle is responsible for the following functions:
1️⃣ Scapular elevation
✔ Like shrugging the shoulders during indifference or lifting the shoulders toward the ears.
2️⃣ Downward rotation of the scapula
✔ Assists in internal rotation of the scapula, involved in movements like pulling the arm downward.
3️⃣ Neck stability and movement
✔ Assists with lateral bending and flexion of the neck to one side.
✅ Main Functions:
✔ Elevating the scapula and assisting lateral neck movements
✔ Stabilizing shoulder position during various movements
✔ Supporting proper posture and reducing neck strain
✅ 💪🏻 Muscle Fiber Types
✔ Contains a mix of slow-twitch fibers (Type 1) for endurance and stability, and fast-twitch fibers (Type 2) for sudden neck and shoulder movements.
✔ Slow-twitch fibers help maintain balance and proper posture.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays an important role in swimming, weightlifting, bodybuilding, boxing, and gymnastics.
✔ Influences overhead movements and neck stabilization during intense activities.
✔ Strengthening this muscle helps reduce neck pain and pressure caused by prolonged sitting.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for neck stability, reducing fatigue, and preventing shoulder and neck injuries.
✔ Weakness may lead to chronic neck pain and reduced shoulder range of motion.
🧠 Innervation | Neural Control
✔ Dorsal scapular nerve (C3, C4, C5)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Dorsal scapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Highly effective in sports such as boxing, weightlifting, wrestling, and bodybuilding.
✔ Plays a key role in neck and shoulder stretching movements.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboids, trapezius, and latissimus dorsi to stabilize the shoulder and neck.
✔ Weakness in this muscle increases pressure on the neck and leads to chronic muscular pain.
✅ 💉 Vulnerability and Potential Issues
✔ Tightness or spasms in this muscle can cause pain in the neck and shoulder area.
✔ Weakness increases strain on neck muscles and reduces shoulder mobility.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Levator Scapulae
1️⃣ Dumbbell Shrugs – Increase muscle strength and endurance
2️⃣ Close-Grip Pull-Ups – Engage cervical and back muscles
3️⃣ Overhead Shoulder Press with Dumbbells – Enhance muscle stabilization strength
4️⃣ Narrow-Grip Lat Pulldown – Strengthen and increase muscle size
5️⃣ Cable Rows – Stabilize shoulder positioning
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Lateral Neck Stretch – Reduces tension and increases range of motion
✔ Trapezius & Levator Scapulae Stretch – Improves flexibility
✅ Interesting Fact:
✔ This muscle often tightens and becomes painful due to daily stress and tension, making regular stretching highly recommended.
✅ Practical Tip:
✔ To reduce tightness in this muscle, perform neck and shoulder stretches for a few minutes daily.
🔴 Name and Location: A long, narrow muscle extending from the cervical vertebrae to the scapula
🟠 Anatomy: Originates from cervical vertebrae (C1-C4) and attaches to the superior border of the scapula
🟡 Function: Elevates the scapula, performs internal scapular rotation, and stabilizes the neck
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and quick movements
🔵 Innervation: Dorsal scapular nerve (C3, C4, C5)
🟣 Importance: Active in strength sports, wrestling, boxing, and bodybuilding
🟤 Exercises: Shrugs, close-grip pull-ups, shoulder press, lateral neck stretches
⚫ Interesting Facts: This muscle often tightens due to stress and prolonged sitting
Erector Spinae Muscles
Erector Spinae Muscles
🔹 The erector spinae muscles are a group of deep, long muscles located on both sides of the spine, extending from the lower back to the base of the skull. These muscles are responsible for maintaining spinal integrity, flexing and extending the back, and stabilizing the body’s posture.
✅ These muscles are one of the most important muscle groups for maintaining body stability and performing daily movements, as well as strength and endurance exercises.
📌 The erector spinae muscles consist of three main sections:
1️⃣ Iliocostalis – The most lateral part of this group
2️⃣ Longissimus – Located in the center, and the longest muscle in this group
3️⃣ Spinalis – The closest part to the spine
✅ Persian Name: azolat raste-konande sotun-e faghraat
✅ Latin Name: Erector Spinae Muscles
✅ Common Name: Lumbar and Dorsal Stabilizing Muscles
✅ Location:
🟡 A group of deep, long muscles extending along the spine, from the sacrum to the skull.
🟡 They are positioned bilaterally along the vertebrae and are responsible for maintaining the body’s balance and stability.
✅ 🦾 Origin
✔ Sacrum
✔ Iliac Crest
✔ Lumbar vertebrae and ribs
✅ 🦿 Insertion
✔ Cervical and thoracic vertebrae
✔ Ribs
✔ Occipital Bone in the skull
✅ 📌 Classification and Function | Erector Spinae Muscle Duties
🔹 These muscles are divided into three main categories, each with specific functions:
1️⃣ Iliocostalis
✔ Responsible for lateral flexion of the lower back and stabilizing the spine
2️⃣ Longissimus
✔ Helps keep the back upright and assists in moving the head and neck
3️⃣ Spinalis
✔ Brings the vertebrae of the spine closer together and stabilizes the body
✅ Main Functions:
✔ Maintain body balance in an upright position
✔ Assist in the flexion and extension of the spine
✔ Stabilize the vertebrae and prevent spinal injuries
✅ 💪🏻 Muscle Fiber Types
✔ This group primarily consists of slow-twitch fibers (Type 1) for body endurance.
✔ It also contains some fast-twitch fibers (Type 2) to assist with powerful movements like deadlifts and weightlifting.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in fundamental movements such as squats, deadlifts, heavy lifting, and stretching exercises.
✔ Responsible for the muscular endurance of the spine in endurance and strength sports.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ These muscles are among the most important for body stability and preventing lower back injuries.
✔ Weakness in these muscles leads to lower back pain, decreased endurance, and an increased risk of injury during heavy training.
🧠 Innervation | Neural Control
✔ The lumbar, thoracic, and cervical spinal nerves (Spinal Nerves – C1 to L5) control the movements of these muscles.
🩸 Blood Supply
✔ Posterior Intercostal Arteries
✔ Lumbar Arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ These muscles play a stabilizing role in movements like deadlifts, squats, pull-ups, and shoulder presses.
✔ They are vital for maintaining balance in endurance sports and explosive movements like weightlifting and CrossFit.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works in conjunction with the gluteal muscles, hamstrings, and abdominal muscles to stabilize the spine.
✔ Strengthening these muscles helps reduce pressure on the intervertebral discs and prevents lower back issues.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in these muscles can lead to lower back pain, lumbar lordosis, and spinal injuries.
✔ Strain or spasms in these muscles can cause chronic pain in the lower back and reduce the range of motion.
✅ 🏋🏻♂️ Main Exercises to Strengthen These Muscles
1️⃣ Deadlift – The most important exercise for strengthening the lower back and erector spinae muscles.
2️⃣ Hip Thrusts – Increases strength in the lower back and gluteal muscles.
3️⃣ Glute Bridge – Activates the posterior muscles and enhances lower back stability.
4️⃣ Superman Pose – Endurance exercise to strengthen these muscles.
5️⃣ Weighted Squats – Helps stabilize the spine and strengthen deep muscles.
✅ 🧘🏻♀️ Stretching and Recovery
✔ Cat-Cow Stretch – Increases spinal flexibility.
✔ Lumbar Stretch – Reduces muscle tension in the lower back.
✅ Interesting Fact:
✔ These muscles are among the primary muscles for body balance and play a vital role in all standing and strength movements.
✅ Practical Tip:
✔ To prevent lower back pain and improve the performance of these muscles, combining strength exercises (such as deadlifts) with stretching movements (like yoga) is highly effective.
🔴 Name and Location: A group of deep muscles that extend along the spine from the lower back to the neck.
🟠 Anatomy: Consists of three parts (Iliocostalis, Longissimus, Spinalis) with different functions.
🟡 Function: Stabilize the spine, assist in bending and extending the body, maintain balance.
🟢 Physiology: It has slow-twitch fibers for endurance and fast-twitch fibers for powerful movements.
🔵 Innervation: The lumbar, thoracic, and cervical spinal nerves (C1 to L5).
🟣 Importance: Active in bodybuilding, weightlifting, yoga, and stretching movements.
🟤 Exercises: Deadlift, Hip Thrust, Glute Bridge, Squat, Superman.
⚫ Interesting Facts: The most important muscle group for maintaining body balance and preventing lower back injuries.
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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