Shrug (Machine)
Also called Calf and Shoulder Shrug (Gym Machine), Calf- Shoulder Shrug (Gym Machine), Calf-Machine Shoulder Shrug
How to do it
Set up in the machine with its pads or handles positioned so your arms remain straight and your torso stays upright. Elevate both shoulders straight toward your ears, pause briefly at the top, then lower them slowly to a full relaxed position. Keep your head neutral and do not bend your elbows or roll your shoulders.
Setup
Adjust the machine so its handles or pads let you stand upright with the shoulders relaxed at the bottom. Center your stance, grip evenly if handles are used, and keep the arms straight.
Where you should feel it
Across the upper traps along the supported machine path. The torso should remain still and the elbows straight; neck pinching means the top range is too high.
When to use it
Use for stable trap volume when you want to train near fatigue without balancing a free weight. It works well for controlled sets of 8-15 reps.