Cable Seated Horizontal Shrug
The Cable Seated Horizontal Shrug targets the upper trapezius muscles to enhance shoulder stability and strength.
- Adjust the cable machine to a low setting and attach the appropriate handle.
- Sit on the bench with your back straight and feet flat on the ground.
- Grab the handle with both hands, palms facing each other.
- With a slight bend in your elbows, pull the handle towards your shoulders while shrugging your shoulders upward.
- Hold for a moment at the top, then slowly lower back to the starting position.
How to perform the Cable Seated Horizontal Shrug
- Set up. Set up in a stable, balanced starting position appropriate for the Cable Seated Horizontal Shrug using your cable.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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