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Calf-Machine Shoulder Shrug

IntermediateStrengthTier T3

You stand under the shoulder pads of a calf-raise machine with your arms hanging at your sides. You lift your shoulders straight up toward your ears, then lower them.

Targets: Neck (Cervical Spine)
Muscles: Upper Trapezius, Gastrocnemius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand beneath the loaded shoulder pads, then keep the shoulders raised and the contraction held.
  1. A man standing beneath a machine's two shoulder pads, torso straight, both arms hanging at his sides, hands empty.

    Step 1 of 3

    Position yourself on the calf machine so the shoulder pads rest just above your shoulders, torso straight, arms hanging normally at your sides.

  2. The same man, now with his shoulders raised straight up toward his ears under the pads, arms still hanging at his sides.

    Step 2 of 3

    Raise your shoulders up towards your ears as you exhale, holding the contraction for a full second, without reaching up to help with your hands.

  3. A man standing beneath a machine's two shoulder pads, torso straight, both arms hanging at his sides, hands empty.

    Step 3 of 3

    Position yourself on the calf machine so the shoulder pads rest just above your shoulders, torso straight, arms hanging normally at your sides.

Breathing

  • Breathe out as you raise your shoulders up towards your ears; breathe in as you slowly lower back to the starting position.

Safety Information

Adjust the machine so both shoulder pads sit directly and evenly above the shoulders before beginning, so the load transmits evenly through both sides rather than off to one side. Let the shoulder pads carry the entire load; keep both arms hanging passively at the sides throughout and never reach up to grip or push against the pads or the machine's frame, since the arms stay extended normally at the sides. Stop and step out from under the pads with control if you feel pain, pinching, or numbness in the neck, shoulders, or wrists at any point during the shrug. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.