{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Dual Cable Shrug",
      "kind": "common"
    },
    {
      "text": "Cable Upward and Inward Shrug",
      "kind": "common"
    },
    {
      "text": "Low Cable Shrug",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-upper",
        "role": "prime-mover"
      },
      {
        "muscle": "levator-scapulae",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "synergist"
      },
      {
        "muscle": "rhomboids",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "elevation",
          "upward-rotation"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "frontal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "cable"
      ]
    ]
  },
  "external_ids": {
    "wger": "1472"
  },
  "id": "oec:cable-shrug-in",
  "instructions": {
    "setup": [
      "Set the pulleys of a dual cable station to the lowest position and attach a single D-handle to each side.",
      "Stand centered between the pulleys with feet hip-width apart.",
      "Grasp a handle in each hand with a neutral grip and stand fully upright with arms straight, allowing the cables to pull downward and outward."
    ],
    "steps": [
      "Keeping your arms completely straight, elevate your shoulders upward and inward toward your ears along the line of the cables.",
      "Pause for a second at the top of the movement to contract the upper trapezius fully.",
      "Lower your shoulders under control, allowing the cables to pull your shoulder blades down and out into a deep stretch.",
      "Repeat for the desired number of repetitions."
    ],
    "breathing": "Exhale as you shrug upward and inward; inhale smoothly as you lower the weight.",
    "cues": [
      "Shrug up and in toward your ears",
      "Keep the elbows locked straight",
      "Pause and squeeze at the peak",
      "Control the stretch at the bottom"
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to pull the weight with the biceps.",
        "correction": "Keep the arms fully extended and let the movement occur entirely at the shoulder blades."
      },
      {
        "fault": "Rolling the shoulders forward during the shrug.",
        "correction": "Move straight up and inward along the diagonal angle of the cables without rolling the joints."
      },
      {
        "fault": "Using leg drive or torso bobbing to move the load.",
        "correction": "Brace the core, lock the knees softly, and elevate solely using the traps."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid jerking the head forward or thrusting the chin during the contraction to protect the cervical spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "per-implement",
      "implements": 2,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Shrug-In",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Cable Shrug-In",
        "url": "https://wger.de/en/exercise/1472/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Expenses7000"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-shrug"
    },
    {
      "type": "substitute-for",
      "target": "oec:smith-machine-shrug"
    },
    {
      "type": "variation-of",
      "target": "oec:dumbbell-shrug"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing shrug performed between two low cable pulleys, targeting the upper traps by aligning resistance with their diagonal line of pull."
}