Main muscle: Traps
Mechanics type: isolation
Fitness level: beginner
Category: Increase strength
- Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
- Lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.