Back / Beginner / Isolation (single joint)

Calf-Machine Shoulder Shrug

A machine isolation exercise for the upper traps, with the forearms assisting.

At a glance

Primary

Upper traps

Secondary

Forearms & grip

Equipment

Machines

Movement pattern

Shrug, Ankle push-off (plantar flexion)

Level

Beginner

Type

Back, Isolation (single joint)

How to do it

1. 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.
2. Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
3. Slowly return to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Open in the appGet started