Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.- Lift your shoulders up towards your ears, squeezing your traps.
- Hold the contraction for a moment.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of reps.
- Sit on a bench with a dumbbell in each hand at your sides.
- Lift your shoulders up towards your ears, squeezing your traps.
- Hold the contraction for a moment.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of reps.
- Stand in front of a cable machine with a handle attached to a low pulley.
- Grab the handle with both hands and stand up straight.
- Lift your shoulders up towards your ears, squeezing your traps.
- Hold the contraction for a moment.
- Slowly lower your shoulders back to the starting position.
- Repeat for the desired number of reps.
- Stand in front of a cable machine with a handle attached to a low pulley.
- Grab the handle with both hands and stand up straight.
- Lift your shoulders up towards your ears, squeezing your traps.
- Hold the contraction for a moment.
- Slowly lower your shoulders back to the starting position.
- Stand inside a Smith machine with the bar at thigh level.
- Grip the bar with both hands, palms facing down.
- Lift your shoulders up towards your ears, squeezing your traps.
- Hold the contraction for a moment.
- Slowly lower your shoulders back to the starting position.