How to do it
- Stand tall with a dumbbell in each hand at your sides.
- Keep the arms straight and the chin level.
- Lift the shoulders straight up towards the ears as high as they go.
- Pause for a second, then lower slowly to a full stretch.
Common mistakes
- Rolling the shoulders in circles, which adds nothing.
- Bending the elbows to curl the weight.
- Jutting the head forward.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: Heavier dumbbells or a 2-second hold at the top.
Easier: Lighter dumbbells.
Sets and reps
Beginners: 2-3 sets of 10-15 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 10-20 reps, stopping 0-2 reps short of failure.
Safety
- Use straps if grip gives out long before the traps do.
Swaps
Nothing in this list trains the same muscles the same way; use the easier or harder version above.