Choose an appropriate weight. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Your torso should be straight with weight on your arms, feet shoulder-width apart. Arms are extended normally by your side.
Contract your upper trapezius muscles (lift your shoulders). Breathe out as you contract your muscles and breathe in as you go back to the starting position. Repeat as required.
Keep your torso upright without straining your lower back. Pelvis is in a neutral position.
Keep your body firm without swinging your knees.
As you start, choose an appropriate resistance.