CALVES
Dumbbell Calf Raise to Shrug
This combo pairs a calf raise with a shrug so you train the lower legs and upper traps in a single explosive rep. Linking the two movements builds power through the whole vertical chain and reinforces upright posture. A time-efficient way to hit both ends of the body at once.
How to do it
- 1
Hold a dumbbell in each hand at your sides with palms facing in.
- 2
Stand with feet a little wider than shoulder-width.
- 3
Brace your core, straighten your back and lift your chest.
- 4
In one smooth burst, push onto the balls of your feet to raise your heels.
- 5
At the same time, shrug your shoulders up toward your ears.
- 6
Hold briefly at the top, then lower back to the start.
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