Calf-Machine Shoulder Shrug

beginner · isolation

Setup

Step into a standing calf-raise machine with your whole foot flat on the platform, heels not hanging off, shoulders under the pads, torso upright and arms hanging naturally at your sides. Stand up to lift the stack off its rest, then release the safety catch if the machine has one.

Execution

Stand with the legs nearly straight, keeping them fixed for the whole set; the force comes from the shoulders only.
Exhale and shrug both shoulders straight up toward your ears to push the pads upward.
Hold for a beat at the top, squeezing the upper traps hard.
Inhale and lower your shoulders slowly through the full range.
Do not bend the knees to help push the pads up.
At the end of the set, put the safety catch back (if the machine has one) and lower the pads onto their rest before you duck out.

Breathing

Exhale as you shrug up, inhale as you lower, and do not hold your breath at the top. If you have high blood pressure, heart disease, a hernia or you are pregnant, never hold your breath: exhale on every shrug and use a lighter load.

Quick cues

Legs stay nearly straight.
Shrug straight up, no rolling.
Hold one beat at the top.
Shoulders lower through the full range.

Common faults

Fault: Bending the knees to help push the pads up instead of using the shoulders
Fix: Keep the knees nearly locked and let only the shoulders generate the lift.
Fault: Rolling the shoulders in a circle during the shrug
Fix: Shrug in one straight vertical line, up and then down.
Fault: Loading too much weight, only managing a half-range shrug
Fix: Drop the weight to a level where you can shrug through the full range both up and down.
Fault: Standing off-center so one shoulder takes more load
Fix: Center both shoulders under the pads before starting the set.

Equipment

machine

Muscle groups

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