Exercise Comparison
Cable Shrugs vs Clean Shrug
Side-by-Side
Muscle Analysis
Shared
Only in Clean Shrug
Instructions
Cable Shrugs
Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
Lower the bar back to the original position.
Repeat for the recommended amount of repetitions.
Clean Shrug
Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a clean, avoid overloading to the point that the execution slows down.
Verdict
Both exercises target the traps. Cable Shrugs is a beginner exercise using cable, while Clean Shrug is beginner and uses barbell. Choose Cable Shrugs if you have access to cable, or Clean Shrug if you prefer barbell. Clean Shrug is a compound movement working multiple joints, making it better for overall strength. Cable Shrugs isolates the target muscle for focused development.