Calf-Machine Shoulder Shrug

About This Exercise

The Calf-Machine Shoulder Shrug is a strength exercise that isolates the upper back and neck muscles by using a seated, supported position. It effectively targets the trapezius to develop shoulder stability and upper back thickness, with the machine providing a stable movement path for beginners.

1Setup

1. Adjust the shoulder pads of the calf raise machine so they sit comfortably above the crest of your shoulders when seated. 2. Sit upright on the machine seat with your feet flat on the floor or footplate for stability. 3. Position your torso straight, arms relaxed and extended at your sides, and grip any available handles. This is your starting position.

2Execution

Initiate the movement by drawing your shoulders directly upward toward your ears, aiming for a full range of motion without shrugging your neck. Exhale as you lift. Hold the top contracted position for 1-2 seconds, focusing on squeezing your trapezius muscles. Inhale as you slowly and deliberately lower the shoulders back to the starting position over 2-3 seconds. Avoid using momentum or rolling the shoulders forward/backward. Repeat for the desired number of repetitions.

Pro Tips

• Keep your neck long and avoid tucking your chin to your chest.
• Imagine pulling your shoulders straight up and down, not rolling them.
• Squeeze your traps hard at the top of the movement for a full second.
• Use a weight that allows for a controlled, full range of motion.