What muscles does Cable Shrug work?

Cable Shrug trains Traps as primary movers (counted as 1.0 hard set per set) and Forearms & Grip as secondary synergists (counted as 0.5 hard set per set).

What is Cable Shrug called in French, Strong, and Hevy exports?

In French gym logs and Strong/Hevy CSV exports, Cable Shrug also resolves cleanly from Shrug Poulie.

Cable · TRAPS

Cable Shrug — Muscles Worked & RPE Load Guide

FR: Shrug Poulie · Stack pin jumps without momentum spikes

Cable Shrug targets Traps as primary movers (1.0× set credit) alongside Forearms & Grip (0.5× synergist credit). Constant cable tension at peak lengthened position.

Primary Movers (1.0×)

Traps

Full 1.0 hard-set credit per set

Secondary Synergists (0.5×)

Forearms & Grip

Fractional 0.5 set stimulus

Equipment & Pattern

Cable

External / Standard Load

CSV Import Aliases

Strong, Hevy, Capua & Jefit

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.

Muscle Group	Mechanical Role	Effort Share	Weekly Optimal Band (MEV–MAV)	Frequency & Research
Traps (Upper & Mid Trapezius)	Primary (1.0× set)	85%	6–18 sets/wk (MRV 26)	2–4x / week · Evidence
Forearms & Grip	Secondary (0.5× set)	15%	4–16 sets/wk (MRV 20)	2–6x / week · Evidence

Cable Shrug Worked Wathan RPE Prescription Table (kg)

Worked kg values computed for Cable Shrug using a worked 57.5 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.

Reps	RPE 9.5	RPE 9	RPE 8.5	RPE 8	RPE 7
3 reps	0 kg (87%)	0 kg (87%)	0 kg (87%)	0 kg (83%)	0 kg (83%)
5 reps	0 kg (83%)	0 kg (83%)	0 kg (78%)	0 kg (78%)	0 kg (78%)
8 reps	0 kg (74%)	0 kg (74%)	0 kg (74%)	0 kg (74%)	0 kg (70%)
10 reps	0 kg (70%)	0 kg (70%)	0 kg (70%)	0 kg (70%)	0 kg (65%)
12 reps	0 kg (70%)	0 kg (65%)	0 kg (65%)	0 kg (65%)	0 kg (65%)

Strong, Hevy & French/English CSV Import Labels

STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Shrug volume and e1RM records on zero-login Wrapped CSV upload.

Cable Shrug Shrug Poulie shrug poulie

Taken-Rack Substitutes & Biomechanical Swaps

Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.

Barbell shrug (100% overlap) Compare Swap: Cable Shrug vs Barbell shrug → Barbell Upright Row (30% overlap) Cable Upright Row (30% overlap)

Verified Peer-Reviewed Literature (PubMed & DOI)

Peer-Reviewed Paper	Author & Journal	External Reference
Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula.	Pizzari (2014) · Clinical biomechanics (Bristol, Avon)	PubMed 24342452 ↗
Evaluation of muscle activity during a standardized shoulder resistance training bout in novice individuals.	Jakobsen (2012) · Journal of strength and conditioning research	PubMed 22067242 ↗
The activity in the three regions of the trapezius under controlled loading conditions--an experimental and modelling study.	Johnson (2005) · Clinical biomechanics (Bristol, Avon)	PubMed 15621319 ↗

17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks

Cable Shrug Worked Wathan RPE Prescription Table (kg)

Strong, Hevy & French/English CSV Import Labels

Taken-Rack Substitutes & Biomechanical Swaps

Verified Peer-Reviewed Literature (PubMed & DOI)

Compute Your Exact Cable Shrug 1RM & Weekly Muscle Volume