Instructions
- Stand tall holding heavy dumbbells at your sides with palms facing your thighs.
- Keep your spine neutral, shoulders relaxed down, and feet hip-width apart.
- Shrug your shoulders directly upward toward your ears.
- Contract your upper traps with maximal effort for 1–2 seconds at the peak.
- Lower the dumbbells under strict control into a deep, relaxing stretch.
- Repeat without using momentum or knee bend.
💡 Pro Tip & Form Cue
Holding dumbbells at your sides provides a more natural scapular line of pull than a straight barbell.
Common Mistakes
- Rolling shoulders: Only move straight up and down.
- Knee dipping: Avoid using leg drive to bounce weights.
- Rushing the reps: The 2-second hold at the top is crucial.
📊 Recommended Sets & Reps
3–4 sets of 12–15 reps.