Shoulder Shrug Using a Calf Machine
a.k.a. Machine Shoulder Shrug, Shrug On Calf Machine
Differentiation: Mechanics
This variation of a Shrug is unique. Here is how: you use a Standing Calf Raise Machine. When using this machine, the weight is on your shoulders. When you use an Olympic bar or dumbbells, the weight is at hip level. The weight position offered by this machine isolates your trapezius muscles. Isolating your trapezius increases their strength, size, and definition.
Starting Position
To get into starting position, do this...
1) Locate a calf raise machine.
2) Select a suitable weight.
3) Adjust the machine's pads to a little less than shoulder height.
4) Step onto the calf raise machine.
5) Position your shoulders underneath the pads.
6) Place your feet about hip-width apart for stability.
7) Straighten your back and torso.
8) Place your hands on the bars for stability.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while raising your shoulders (shrugging) upward
3) ...towards your ears.
4) Hold the contraction for a count of one second.
5) Inhale while lowering the pads using a controlled movement
6) ...until your shoulders reach the starting position.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your head and back straight during the movement.
Focus on using your trap muscles to lift the pads.
Shrug the bar straight up while looking at a fixed point where the wall meets the ceiling in the room.
Imagine trying to touch your shoulders to the ears - without bending your head and neck forward.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Imagine trying to touch your shoulders to your ears.