Calf-machine shoulder shrug

Proper Position

• Stand on the calf raise machine, with your feet securely positioned on the platform and your heels slightly hanging off the edge.
• Adjust the machine’s pads onto your shoulders so they make firm contact without excessive pressure.
• Keep your back straight and engage your core to stabilize your torso.
• Let your arms hang naturally at your sides.

Movement

• Lift your shoulders as high as possible by contracting your trapezius muscles.
• Hold the top position for 1 to 2 seconds to maximize the contraction.
• Slowly lower your shoulders back to the starting position with control.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower your shoulders.
• Exhale as you lift your shoulders.

Tips

• Avoid bending your arms or moving your elbows; the movement should come solely from the shoulders.
• Do not swing your body; keep the movement smooth and controlled.
• If the machine has adjustable weights, set them according to your strength level.
• Focus on maintaining an upright posture throughout the exercise to avoid straining your lower back.