Back · Cable
Cable Seated Reverse Shrug
How to do the cable seated reverse shrug, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Isolation
How to do it
Sit at a low cable station holding the handle with your shoulders relaxed and slightly elevated. Without bending your arms, drive your shoulders down and back, pulling the shoulder blades toward your back pockets, then release up under control.
- 1Lower traps pulling the shoulder blades down
- 2Shoulders depressing away from your ears
- 3A slow controlled return without shrugging up high
Common mistakes
- Bending the elbows to turn it into a row
- Using momentum to yank the shoulders down
- Hunching forward instead of staying tall
Muscles worked
The cable seated reverse shrug mainly works the lower traps and mid traps, with the forearms, lats, and rear delts assisting.
- Lower TrapsPrimary
- Mid TrapsPrimary
- ForearmsSupport
- LatsSupport
- Rear DeltsSupport
- Upper TrapsMinor
Kovo programs the cable seated reverse shrug for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.