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1) Stand upright with the dumbbells hanging by your sides. Your palms should face your body. Stand with your legs shoulder-width apart and your knees slightly bent. Keep your abs tight and your chest up. Keep your head straight or just slightly forward, with your chin tucked. 2) Holding the dumbbells in an overhand grip, with your thumbs wrapped around each bar, shrug the weights upwards by drawing your shoulders vertically up toward your ears (shrug your shoulders upward as high as possible). 3) Hold the weights up for 1-2 seconds at the highest point before lowering them to the start position under control, following the same line of movement in which they are raised. The higher the weight is raised, the harder the trapezius works. The farther the dumbbells are lowered, the greater the stretch at bottom.

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