Cable Seated Reverse Shrug exercise animation (Männlich)

Cable Seated Reverse Shrug

Zielmuskel
—
Equipment
Cable
Körperregion
Back
Typ
Strength

The cable seated reverse shrug is a back isolation exercise that targets the lower trapezius — the muscle that pulls your shoulder blades down and back. Performed seated at a cable station with an overhead handle, the constant cable tension trains scapular depression through a small, controlled range, building shoulder-blade control and a stronger, more stable upper back.

Cable Seated Reverse Shrug: So führst du sie aus

  1. 1Set the cable pulley to a high position and attach a handle or rope. Sit on a bench or the floor directly below the pulley so the cable runs nearly straight overhead.
  2. 2Reach up and grasp the handle with both hands, arms extended overhead, and sit tall with your chest up and core braced.
  3. 3Allow the weight to gently elevate your shoulders toward your ears, feeling a light stretch through the top of your traps.
  4. 4Without bending your elbows, pull your shoulder blades down and back, depressing your shoulders away from your ears.
  5. 5Squeeze at the bottom of the movement, holding the depressed position for a brief pause.
  6. 6Reverse under control, letting your shoulders rise back toward your ears without losing tension on the cable.
  7. 7Complete your reps, then let the shoulders rise to the top and return the handle to the stack with control.

Technik-Tipps

  • Keep your arms straight throughout — this is a shoulder-blade movement, not an elbow pull, so the work stays on the lower traps.
  • Move only your scapulae: think about pulling them down into your back pockets rather than yanking with your arms.
  • Use a slow, deliberate tempo and a full pause at the bottom; light loads with strict control beat heavy loads here.
  • Keep your neck long and relaxed and avoid shrugging your head forward as you depress the shoulders.

Häufige Fehler

  • Bending the elbows and turning it into a pulldown, which shifts the work to the lats and arms instead of the lower traps.
  • Using too much weight and jerking the shoulders, which kills the controlled scapular movement and risks straining the neck.
  • Rushing the reps with no pause, so the shoulder blades never fully depress and the target muscle does little work.
  • Letting the shoulders ride up under load without resisting, losing the constant tension that makes the cable version effective.

Häufig gestellte Fragen

What muscles does the cable seated reverse shrug work?

It mainly works the lower trapezius, which depresses the shoulder blades by pulling them down and back. It also helps train scapular control for healthier, more stable shoulders.

How is a reverse shrug different from a regular shrug?

A regular shrug lifts the shoulders toward the ears to work the upper traps. A reverse shrug does the opposite — you pull the shoulders down and back, emphasizing the lower traps and scapular depression.

How many sets and reps should I do?

Because it's a small isolation movement, treat it as accessory work: 2–3 sets of 12–20 reps with a light, controlled load and a pause at the bottom works well.

Is the cable seated reverse shrug good for beginners?

Yes. The cable provides smooth, constant tension and the movement is low-risk, making it a good way for beginners to learn scapular depression and build lower-trap control.

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