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Step 1
Stand with your legs shoulder-width apart and grab a dumbbell in each hand. Your back should remain straight throughout the movement.
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Step 2
Hold each dumbbell at your side with your palms facing inward.
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Step 3
Raise dumbbells as high as possible using only your trapezius muscles. Your arms and legs should not assist in the lift. Envision trying to touch the bottom of your ears with your trapezius muscles. Squeeze for a count of one.
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Step 4
Lower the dumbbells toward the starting position in a slow and controlled manner. This is considered one repetition.
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Step 5
Complete four sets of eight to twelve repetitions.























