Cable Seated Horizontal Shrug
Seated facing a cable at chest height with the arms straight, pull the shoulder blades back together and let them slide forward; the arms never bend.
How to do it
Setup
Seated on a flat bench facing the pulley, a bar on the cable at chest height, arms straight in front.
Steps
- Pull the shoulder blades back and together, arms staying straight.
- Hold the squeeze between the blades for a beat.
- Let the blades glide forward until the upper back rounds slightly.
Common mistakes
Bending the elbows into a row: the arms stay straight; only the blades move. Leaning back to move the stack: the torso stays upright. Shrugging up toward the ears: the blades travel back, not up.
Breathing
Exhale squeezing the blades, inhale releasing.
