라이브러리로시작 
끝 
운동 라이브러리
Cable Shrug
A shrugging movement using a low cable that keeps constant tension on the upper trapezius throughout the range.
등케이블Scapular elevation
주동근
상부 승모근
협응근
견갑거근전완 굴곡근
장비
케이블
패턴
Scapular elevation
준비 자세
- 01Set a straight bar on the lowest cable pulley.
- 02Grip the bar just outside the thighs, palms facing you.
- 03Step back and stand tall with arms straight.
- 04Brace the core and let the shoulders hang low.
수행
- 01Shrug the shoulders straight up toward the ears.
- 02Hold the top position for a beat.
- 03Lower slowly against the cable's pull to a full stretch.
- 04Keep the arms straight throughout each rep.
체크포인트
- -The cable stays taut through the entire range.
- -Shoulders move vertically, not rolling forward or back.
- -Elbows remain locked; only the shoulders move.
- -Torso stays upright without leaning back.
흔한 실수
- -Standing too close so the cable loses tension.
- -Rolling the shoulders instead of shrugging vertically.
- -Leaning back to hoist the weight up.
- -Rushing the eccentric and skipping the bottom stretch.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps.
- -The constant cable tension suits slow 2 to 3 second negatives.
- -Progress by adding a pause at the top before adding weight.