- 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 upright with your feet shoulder width apart.
- Nod your head forward, bringing your chin to your chest.
- You will feel the stretch across your neck.
- Use a bar attachment. Cable should be set all the way to the bottom.
- Stand up with the attachment in hand, walk a couple of steps back make sure you are standing upright and not leaning backwards.
- Retract your shoulder blades and then protract to return to the starting position.
- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
- Holding the kettlebell in both hands engage your shoulder blades, as if you are trying to touch them together. Release the shrug.
