Calf-Machine Shoulder Shrug

Calf-Machine Shoulder Shrug is a strength – direct-pad scapular elevation exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Trapezius
Secondary muscles: Levator scapulae, Erector spinae
Exercise type: Strength – direct-pad scapular elevation

Exercise technique

Pads
Set shoulder pads just above your shoulders.
Enter
Keep your torso upright and centered beneath the machine.
Feet
Plant feet firmly on the platform without lifting heels.
Arms
Let your arms rest comfortably at your sides.
Lift
Raise only your shoulder girdle toward your ears.
Hold
Hold the top for one second.
Lower
Lower shoulders under control and engage the safety.

Key technique points

Do not add a calf raise.
Distribute pad pressure evenly over both shoulders.
Keep your head neutral between the pads.
Maintain knee angle.
Use a short vertical shoulder path.
Set the machine safety beforehand.

Common mistakes

Rising onto the toes

Do not perform a calf raise instead of a shrug.

Pushing from the knees

Do not lift pads through leg extension.

Loading one shoulder

Do not shift sideways beneath the pads and carry load unevenly.

Compressing the neck

Do not press your head toward a pad.

Folding the torso

Do not add forward bending to shoulder elevation.

Dropping the pads

Do not release descent suddenly and impact your shoulder girdle.

Frequently asked questions