Calf-Machine Shoulder Shrug

How to perform

1. 01Position 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. 02Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
3. 03Slowly return to the starting position as you inhale.
4. 04Repeat for the recommended amount of repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.