The Calf Machine Shrug

  1. Position yourself normally in a standing calf machine.
  2. Shrug your traps up. Hold the top position for a full two-second count. This is important because the range of motion is short on this exercise.
  3. Keep your glutes and abs tight to protect the lower back.
  4. The One-Arm Barbell Shrug

    1. Using a power rack and a barbell, shrug one side at a time.
    2. Lean forward slightly to increase the range of motion.

    Related:  Traps Are the New Abs

    Related:  Full-Blown Trap Training