Technique
Stand with feet shoulder-width apart, holding dumbbells at your sides with arms extended. Shrug your shoulders up toward your ears by contracting your trapezius muscles. Hold the position briefly, then lower the dumbbells back to the starting position with control.
Starting Position
Begin standing with feet shoulder-width apart, holding dumbbells at your sides with arms fully extended.
Finishing Position
Return to the starting position with arms extended and shoulders relaxed, maintaining good posture.
Form Cues
Shrug your shoulders up, hold the position, control the movement, maintain good posture
Common Mistakes
Using momentum, not maintaining proper posture, rushing the movement, allowing the dumbbells to swing
Progression Tips
Increase dumbbell weight, add pause at top, perform single-arm variations, or add resistance bands.
Regression Tips
Use lighter dumbbells, perform with resistance bands first, or use bodyweight shrugs.
Safety Notes
Stop if you experience pain in the neck or shoulders. Maintain proper form to avoid strain. Focus on controlled movement rather than heavy weight.