Machine Standing Calf Raises

1. Position yourself on the lever calf raise machine by stepping onto the foot platform with the balls of your feet.

2. Place your shoulders under the padded lever, adjusting the height accordingly to ensure a comfortable fit that allows for full movement during the exercise.

3. Stand erect with your back straight, engaging your core for stability.

4. Grasp the handles of the machine for balance and support.

5. Unlock the safety bars (if present) and begin with the heels lowered, stretching the calf muscles.

6. Push through the balls of your feet to raise your heels as high as possible, contracting the calf muscles at the top of the movement.

7. Hold the peak contraction for a brief moment, and then slowly lower your heels back to the starting stretched position.

8. Repeat for the desired number of repetitions, maintaining control throughout the exercise.

9. After completing your set, ensure the safety bars are securely locked before exiting the machine.

Remember to adjust the weight on the machine based on your fitness level, and it's important to perform the exercise through a full range of motion to maximize calf development. Avoid bouncing or using momentum to lift the weight, as this can lead to injury.

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