Dumbbell Shrug

1. 1 - Stand upright with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with a neutral grip (palms facing your body).
2. 2 - Keep your arms fully extended and your chest up, maintaining a slight bend in your knees for stability.
3. 3 - Retract your shoulder blades slightly and engage your core to protect your spine.
4. 4 - Elevate your shoulders straight up toward your ears as high as possible in a controlled motion, squeezing your traps at the top.
5. 5 - Hold the contracted position for 1-2 seconds, then slowly lower your shoulders back down to the starting position.
6. 6 - Avoid rolling your shoulders or using momentum — keep the movement strict and vertical throughout.
7. 7 - Repeat for the desired number of repetitions.