Shrug - Calf Machine
Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Beginner Traps Strength Standing Calf Raise Machine Pull Gym
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Stand upright in a standing calf raise machine with your feet about shoulder-width apart and your knees slightly bent. Position the pads on your shoulders. Your arms should hang down at your sides. This is the starting position. Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not raise your heels. Slowly lower your shoulders to the starting positions. Inhale during this movement. Repeat for the recommended number of repetitions.
The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.
Step 1
Stand in a standing calf raise machine with the pads on your shoulders.
Stand upright in a standing calf raise machine with your feet about shoulder-width apart and your knees slightly bent. Position the pads on your shoulders. Your arms should hang down at your sides. This is the starting position.
Step 2
Shrug your shoulders by raising them as high as you can.
Perform a shrug, raising your shoulders as high as you can. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Do not raise your heels.
Step 3
Lower your shoulders to the starting position.
Slowly lower your shoulders to the starting positions. Inhale during this movement. Stand upright in a standing calf raise machine with your feet about shoulder-width apart and your knees slightly bent. Position the pads on your shoulders. Your arms should hang down at your sides.