Calf Raise to Shrug (Dumbbell)
The Dumbbell Calf Raise to Shrug is a compound accessory exercise that combines plantar flexion with scapular elevation. It effectively targets the calves and upper trapezius muscles in one coordinated movement to build lower leg strength and upper back mass.
Since grip strength often limits this movement before the calves or traps fatigue, the AI analyzes your RPE data to determine if forearm endurance is hindering your primary muscle stimulus. By referencing your recovery status and previous lift performance, the app can recommend the optimal weight that challenges your traps and calves without compromising form or safety. Additionally, if you report lower back tightness, the AI can suggest performing these movements separately to reduce spinal compression time.
Form Cues
- Stand tall with core braced and glutes engaged
- Drive through the balls of your feet to fully extend ankles
- Shrug shoulders straight up toward ears at the peak
- Pause briefly at the top of the contraction
- Lower heels and shoulders simultaneously under control
- Don't roll your shoulders forward or backward
- Don't bend your elbows to pull the weight up
- Don't bounce off your heels at the bottom
- Don't jut your head forward during the shrug
Common Mistakes
- Rolling shoulder joints
- Using momentum to bounce
- Bending elbows (bicep engagement)
- Incomplete range of motion
- Lifting too heavy to hold grip
Muscles Worked
This exercise is a time-efficient hybrid that strengthens the gastrocnemius and soleus muscles of the calf through plantar flexion. Simultaneously, it engages the upper trapezius fibers through scapular elevation, while the forearms work isometrically to maintain grip on the dumbbells.
Primary
Secondary
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