How to do a dumbbell shrug

Setup:

1. Grip: Hold a heavy dumbbell in each hand at your sides. Use a neutral grip (palms facing your body).
2. Stance: Stand tall with your feet shoulder-width apart, chest up, and shoulders down.

The Movement:

1. Shrug: Keeping your arms straight, elevate your shoulders straight up towards your ears as high as you can.
2. Squeeze: Squeeze your trapezius muscles hard at the top of the movement and hold for a second.
3. Lower: Slowly lower the dumbbells back to the starting position.

Tips:

• The movement is purely vertical (up and down). Do not roll your shoulders forward or backward, as this can stress the shoulder joints.
• Your arms should act like hooks; do not bend your elbows.
• Use a weight that is heavy enough to be challenging but allows for a full range of motion.