Standing Machine Calf Raise

The lever standing calf raise is an exercise that targets the calf muscles. Here are the steps to perform it:

1. Adjust the shoulder pads of the machine to fit your height and load the desired weight.
2. Step onto the platform and place your shoulders under the pads. Your toes should be on the edge of the platform and your heels should be hanging off.
3. Straighten your legs and lift the weight off the rack. This is your starting position.
4. Slowly lower your heels as far as you can, feeling a stretch in your calves.
5. Pause for a moment and then push through your toes to raise your heels as high as you can, contracting your calves.
6. Hold the peak contraction for a second and then repeat for the desired number of reps.