- 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.
Variations: You can use dumbbells, barbells, smith machines and pulley machines to perform shrugging motions.
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Tip: Calf-Machine Shoulder Shrug
Feb 25, 2016 1:51 PM: Use heavy weights and feel the burn
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Review: Calf-Machine Shoulder Shrug
Jan 10, 2015 12:29 PM: First time doing this was great. Allowed me to increase weight used by my traps substantially. Noticeable difference after just one day. Will be alternating this in on a regular basis now. My gym doesn't have a shrug machine so this is a great alternative and saves your grip compared to dumbbell shrugs....+See More
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Review: Calf-Machine Shoulder Shrug
Jan 1, 2015 8:58 AM: I like this exercise, I don't love it.
I don't feel the same burn as I do with non machine versions of shrugs
It works but not as well as with dumbbells because there is less control available when using the machine.
But the reason this is better for me is because it doesn't hurt my...+See More
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Review: Calf-Machine Shoulder Shrug
Nov 24, 2014 3:30 AM: nice idea
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Review: Calf-Machine Shoulder Shrug
Dec 17, 2013 9:05 AM: You can choose any weight suitable and it wont put any stress on the forearms like other shrug exercises. Strictly trap work.
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Review: Calf-Machine Shoulder Shrug
Apr 6, 2012 10:46 AM: Awesome routine, mixed with dumbbells and smith machine. easily should be a 10 You see muscle gains after the first set if doing correctly.
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Review: Calf-Machine Shoulder Shrug
Aug 7, 2010 9:33 PM: Love it! seen some crazy gains!
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Review: Calf-Machine Shoulder Shrug
Jul 17, 2010 12:16 PM: This is not a bad exercise i tried it with a heavy weight and do it and it feels that you're using dumbbells or barbells
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Review: Calf-Machine Shoulder Shrug
Mar 17, 2010 5:24 AM: Never thought to use this machine for that.