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Calf-Machine Shoulder Shrug

TrapsMachineBeginnerIsolation
Calf-Machine Shoulder Shrug — start position
Start
Calf-Machine Shoulder Shrug — finish position
Finish
Muscles worked
PrimaryTraps

How to do it

  1. 01

    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. 02

    Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.

  3. 03

    Slowly return to the starting position as you inhale.

  4. 04

    Repeat for the recommended amount of repetitions.

In the app

Calf-Machine Shoulder Shrug appears when you own the machine and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have the machine

Same movement pattern, same primary muscles — swap by what you have.

With barbell
With dumbbell
With cable
With machine

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