Traps
Calf-Machine Shoulder Shrug
A shrug using the shoulder pads of a standing calf-raise machine, loading the traps with a straight vertical pull.
Energy burned
≈ 16 kcalFor 3 × 8–12, rest 90s · ≈ 2.8 kcal/min
Estimate range 12–20 kcal (±25 %)
Muscle mass worked5 %
Effort during a set4.0 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the pads of a standing calf machine at a height where they rest on your shoulders.
- 2Stand with your feet flat on the platform and take the weight.
- 3Stand tall with your chest up and your knees straight.
How to perform
- 1Keep your head neutral and your arms relaxed.
- 2Lift your shoulders straight up toward your ears against the pads.
- 3Pause with your traps tight.
- 4Lower slowly back to the start.
