Here’s an exercise you don’t see often in the gym. In fact, just hearing the name might make people shrug. But if you’re looking to boost upper trap development and improve elbow flexor strength, the calf machine shoulder shrug could be just what you need.

Why Use a Calf Raise Machine for Shrugs?

Performing shrugs on a standing calf raise machine allows you to isolate the upper trapezius without involving the arms. This variation is particularly useful:

• When grip is fatigued at the end of a workout
• During rehab from an arm injury
• As a fresh alternative to traditional shrugs

A common mistake with conventional shrugs is bending the elbows, which shifts the focus away from the traps. By removing the arms from the equation, this movement lets you direct all the work to the upper traps while still benefiting the elbow flexors indirectly.

The Link Between Shrugs and Stronger Curls

The elbow flexors (biceps, brachialis, and brachioradialis) are controlled by the musculocutaneous nerve, which originates from the C5 and C6 vertebrae in the neck. If these vertebrae are misaligned, your elbow flexor strength can suffer.

Since shrugs help stabilize the C5/C6 region, they may actually improve your ability to curl heavier weights. Stronger upper traps provide better scapular stability, which plays a key role in biceps and forearm strength.

How to Perform the Calf Machine Shoulder Shrug

1. Position yourself under the shoulder pads of a standing calf raise machine.
2. Plant your feet firmly on the platform and maintain perfect posture.
3. Brace your core, keep your chest up, and tuck your chin in.
4. Raise your shoulders as high as possible, then pause for two seconds at the top.
5. Lower under control, getting a full stretch at the bottom.
6. Repeat for three sets of 10 to 12 reps.

Key Form Tips

• Keep the movement strictly vertical—no rolling the shoulders.
• Aim for full range of motion, raising as high as possible at the top and achieving a deep stretch at the bottom.
• Finish with a dead hang on a pull-up bar to decompress the spine after any exercise that causes spinal compression, such as squats or overhead presses.

Stronger Curls and Bigger Traps in One Month

Give calf machine shoulder shrugs an honest try for a month. If all goes well, you should see thicker upper traps, stronger biceps curls, and improved scapular stability.