Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set 2 cable handles as low as possible and assume a standing position with one handle in each hand. Inhale and contract the traps to elevate the shoulders. Squeeze hard at the top and slowly lower the handles back to the starting position. Repeat for the desired number of repetitions.
Look slightly up during shrugs to enhance contraction, but avoid ballistic motion to protect the neck. Program traps with high reps and explosive work like snatch-grip high pulls. Keep the head from jutting forward to avoid neck strain. Add a pause at the top for better mind–muscle connection.
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