- Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.
- Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
- Elevate your shoulders and hold the contracted position at the apex of the motion.
- Slowly lower your shoulders back to starting position.
- Stand with your feet shoulder width apart holding the Barbell with both hands in front just past shoulder width.
- Bend forward at the hips with a slight bend in your knees, keeping your back straight.
- Engage your shoulder blades, as if you are trying to touch them together.
- Release the shrug.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.