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Back · Cable
Cable 30 Degree Shrug
Cable 30 Degree Shrug is a beginner isolation strength exercise that works the upper back (back), with the shoulders, forearms and core assisting. It needs a cable. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Upper Back
- Body part
- Back
- Equipment
- Cable
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Upper Back · Trapezius
Secondary muscles
- Upper Back · Levator Scapulae
- Shoulders · Lateral Deltoids
- Forearms · Forearm Flexors
- Core · Rectus Abdominis, Transversus Abdominis
How to do Cable 30 Degree Shrug
- Stand upright between two low cable pulleys and hold the handles at your sides with a neutral grip and your arms fully extended.
- Elevate your shoulders toward your ears while keeping your arms straight and your torso still.
- Pause briefly at the top of the movement while squeezing your upper back muscles.
- Lower your shoulders slowly to the starting position and repeat for the desired number of repetitions.
Form tips
- Keep your arms fully extended throughout the exercise.
- Squeeze your upper trapezius at the top of each repetition.
- Keep your neck in a neutral position and look straight ahead.
- Inhale as you lower your shoulders and exhale as you shrug upward.
Cable 30 Degree Shrug alternatives
More upper back exercises
Cable 30 Degree Shrug FAQ
What muscles does Cable 30 Degree Shrug work?
Cable 30 Degree Shrug mainly works the upper back in the back (Trapezius). The shoulders, forearms and core work as secondary muscles.
What equipment do you need for Cable 30 Degree Shrug?
You need a cable.
How many sets and reps of Cable 30 Degree Shrug should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Cable 30 Degree Shrug good for beginners?
Yes. Cable 30 Degree Shrug is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Cable 30 Degree Shrug burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Cable 30 Degree Shrug?
Other exercises for the upper back include Dumbbell Laying 30 Degree Shrug, Kettlebell Shrug, Trap Bar Shrug and Barbell Silverback Shrug.
For developers
Use Cable 30 Degree Shrug in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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