- Position yourself normally in a standing calf machine, but keep your whole foot on the platform.
- 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.
- Keep your glutes and abs tight to protect the lower back.
A variety of set/rep ranges will work with this exercise.
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Nail your shoulders, biceps and triceps with this series.
There are plenty of ways to ratchet up the intensity of a set, like forced reps, Tom Platz iso-holds, and rest/pause sets, but you need to apply them in two-week waves.
There's a better exercise to build your back. Safer too. Check it out.
People use those words interchangeably, but experienced lifters know better. Do you? Info here.