Dumbbell Shrug.

How to do it.

1. Step 01

   Stand tall with a dumbbell in each hand, arms extended at your sides.

2. Step 02

   Keep your chest up and shoulders back.

3. Step 03

   Elevate your shoulders straight up towards your ears as high as possible.

4. Step 04

   Squeeze your upper traps forcefully at the peak of the movement.

5. Step 05

   Hold the contraction briefly.

6. Step 06

   Slowly lower the dumbbells back to the starting position, feeling a stretch in your traps.

Pro cues.

• Avoid rolling your shoulders, as this can cause injury.

• Focus on a strict up-and-down movement.

• Use wrist straps if grip becomes a limiting factor with heavy loads.