Cable Shrug vs Barbell shrug
FR : Shrug Poulie ↔ Shrugs à la barre
Swapping Cable Shrug (Cable) for Barbell shrug (Barbell) retains 100% overlap; expect bilateral free-bar coordination. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Weighted Muscle Overlap
100%
Sum of min(coef A, coef B)
Primary Equipment
Cable → Barbell
Same rep/load measurement family
Load Transfer Protocol
Target RPE 7.5–8.5
Never assume 1:1 kg across leverages
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Cable Shrug for Barbell shrug.
| Muscle Group | Cable Shrug | Barbell shrug | Leverage Shift |
|---|---|---|---|
| Traps (Upper & Mid Trapezius) | Primary (85%) | Primary (85%) | Matched |
| Forearms & Grip | Secondary (15%) | Secondary (15%) | Matched |
Load & Volume Conversion: Cable Shrug → Barbell shrug
Worked weight heuristic: a 45 kg set on Cable Shrug (Cable) maps roughly to 67.5 kg on Barbell shrug (Barbell; 2.5 kg jumps, curve: descending or bell-shaped barbell lever). Calibrate set 1 at RPE 8 so e1RM history for Cable Shrug remains unskewed. Zero anatomical muscles are dropped between Cable Shrug and Barbell shrug; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Modifying a shrug exercise can facilitate the upward rotator muscles of the scapula. | Pizzari (2014) | PubMed 24342452 ↗ |
| Evaluation of muscle activity during a standardized shoulder resistance training bout in novice individuals. | Jakobsen (2012) | PubMed 22067242 ↗ |
| The activity in the three regions of the trapezius under controlled loading conditions--an experimental and modelling study. | Johnson (2005) | PubMed 15621319 ↗ |