Calf-Machine Shoulder Shrug
How to do the Calf-Machine Shoulder Shrug
- 1
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.
- 2
Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
- 3
Slowly return to the starting position as you inhale.
- 4
Repeat for the recommended amount of repetitions.
How to program the Calf-Machine Shoulder Shrug
Sets and reps
As an isolation movement, the Calf-Machine Shoulder Shrug is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Calf-Machine Shoulder Shrug is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Calf-Machine Shoulder Shrug work?
The Calf-Machine Shoulder Shrug primarily targets the Traps.
What equipment do I need for the Calf-Machine Shoulder Shrug?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Calf-Machine Shoulder Shrug should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
