Shrug (Calf Raise Machine)

A trap isolation exercise using a calf machine to perform shoulder shrugs and build upper back and neck strength.

Instructions

1. Position yourself on the calf machine so that the shoulder pads are positioned directly on your traps, below your neck and above your shoulders.
2. Keep your feet flat and shoulder-width apart, with your torso upright and arms extended naturally by your sides.
3. Grasp the handles lightly for balance if needed; the primary movement comes from your trap muscles.
4. Raise your shoulders upward toward your ears as high as possible, exhaling during the concentric movement.
5. Hold the top position for a full second, achieving maximum contraction in your traps.
6. Slowly lower your shoulders back to the starting position in a controlled manner.
7. Repeat for the recommended number of repetitions.

Tips

• Avoid shrugging forward or backward—move straight up and down
• Focus on pulling your shoulders toward your ears, not rotating them
• Hold each rep at the top to maximize trap activation
• Use controlled movements rather than jerky or bouncing motions
• Keep your core engaged to maintain spinal stability throughout the exercise
• Allow a brief pause at the bottom to reset before the next repetition
• This machine provides excellent leverage for heavy trap training