Description:
The Cable Side Drags drags the weight up the side of the body, keeping it close to the torso, to load the traps with a heavy combined shrug and pull.
Benefits:
- Builds the upper traps.
- Allows heavy loading close to the body.
- Trains grip along with the traps.
- Adds variety to standard shrugs.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Upper Trapezius
Secondary Muscles
- Levator Scapulae
- Lateral Deltoid
- Forearms
Classification:
| Mechanics: | Compound |
| Force: | Pull |
| Utility: | Basic |
Instructions:
- Stand between two low cable pulleys holding a handle in each hand at your sides.
- Stand tall with the weight at your sides and your core braced.
- Drag the weight straight up the sides of your body, keeping it close, by shrugging and pulling with the traps.
- Lead with the shoulders rather than the arms.
- Lower under control back down the sides of your body.
- Repeat for the desired reps.
Common Mistakes:
- Letting the weight drift away from the body.
- Turning it into a full upright row with high elbows.
- Using momentum to heave the weight.
- Cutting the range short.
Variations:
- Barbell Shrug
- Dumbbell Shrug
- Upright Row
- Farmer Carry
Safety Tips:
- Keep the weight close to the body.
- Use a load you can control.
- Keep the neck relaxed.
- Stop if you feel neck or shoulder strain.
Additional Information:
Side drags keep the weight close to the body, letting you load the traps heavily with a combined shrug and pull. Keep the movement smooth and controlled.
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