Calf-Machine Shoulder Shrug

A beginner strength exercise for the upper back, done with a machine.

Calf-Machine Shoulder Shrug: finishing position

Main muscles: Upper back
Equipment: Machine
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Calf-Machine Shoulder Shrug

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.
Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
Slowly return to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Calf-Machine Shoulder Shrug

Questions

What muscles does the Calf-Machine Shoulder Shrug work?

Mainly the upper back.

Is the Calf-Machine Shoulder Shrug good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Calf-Machine Shoulder Shrug?

Good alternatives that train the upper back: Leverage Shrug, Smith Machine Behind the Back Shrug, Leverage High Row or Smith Machine Bent Over Row.

How many sets and reps of the Calf-Machine Shoulder Shrug should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).