Duration required
Focus Area required
 s rest


Key Points:

  • Adjust the cables to be as low as possible on both sides.
  • Holding the grips, lift your shoulders and squeeze at the top.
  • Slowly lower them back down to the start position and repeat.

Common Mistakes:

  • Shrugging forwards.
  • Dropping shoulders down.
  • Rushing repetitions.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Muscle diagram with the following muscles highlighted Traps,

Similar Exercises

Adjust the cables on both sides to be as low as possible. Grab both the grips and stand straight with feet spaced shoulder width.

Start by lifting your shoulder up and slightly back, squeeze at the top then slowly lower them back to the start position. Keep the rest of your body stable throughout the exercise. Repeat for the desired amount of repetitions.

Avoid shrugging forward or dropping your shoulders down without control.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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