LiftSetsLiftSets / Exercises / Calf-Machine Shoulder Shrug
Calf-Machine Shoulder Shrug
Works the traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
traps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Machine |
|---|---|
| Level | Beginner |
What to think about
- Arms stay straight. Only the shoulders move.
- Straight up towards the ears, no rolling.
- Pause at the top, lower slowly.
How to do it
- Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your side. This will be your starting position.
- Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
- Slowly return to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Other exercises for the traps
- Barbell Shrug
- Barbell Shrug Behind the Back
- Cable Shrugs
- Dumbbell Shrug
- Leverage Shrug
- Smith Machine Behind the Back Shrug
- Smith Machine Upright Row
- Standing Dumbbell Upright Row
Track it in LiftSets
Log Calf-Machine Shoulder Shrug with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store