Exercise guide
Cable Seated Reverse Shrug
- Beginner
- Compound
- Rep-based
- Back
The Cable Seated Reverse Shrug, also known as a scapular depression, specifically targets the lower trapezius and latissimus dorsi to improve posture and shoulder stability. It is highly effective for teaching scapular control and counteracting the rounded-shoulder position common in sedentary lifestyles.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit at a lat pulldown machine and secure your thighs firmly under the pads.
- Grip the bar with an overhand grip slightly wider than shoulder-width.
- Sit upright with your chest up and arms fully extended, allowing the weight to pull your shoulders up toward your ears.
- Keep your feet flat on the floor and maintain a slight arch in your lower back.
How to do it
- Exhale and pull your shoulder blades down and back toward your hips without bending your elbows.
- Hold the peak contraction at the bottom for 1-2 seconds, focusing on squeezing the lower traps.
- Inhale as you slowly allow the cable to pull your shoulders back up to the starting position in a controlled manner.
- Maintain a 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up).
Form checklist
- Keep your arms completely straight throughout the entire set; do not use your biceps.
- Ensure the movement comes only from the shoulder blades (scapulae).
- Avoid leaning back or using momentum to move the weight.
- Keep your neck neutral and chin tucked; do not jut your head forward.
Pro tips
- Visualize 'tucking your shoulder blades into your back pockets' to maximize lower trap recruitment.
- Focus on the mind-muscle connection by imagining you are trying to crush a grape in your armpit at the bottom of the movement.
Make it harder
- Perform the exercise unilaterally using a single D-handle to fix scapular imbalances.
- Increase the isometric hold at the bottom of the movement to 5 seconds per rep.
Frequently asked
- What muscles does the cable seated reverse shrug work?
- The cable seated reverse shrug primarily targets the lats and trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the cable seated reverse shrug?
- The cable seated reverse shrug uses cable.
- Is the cable seated reverse shrug good for beginners?
- Yes. The cable seated reverse shrug is a beginner-friendly movement and a strong foundation to build on.